Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE:
Monday, 8/11 – Strict Press % / (12) AMRAP
Tuesday, 8/12 – 5 Sets For Time
Wednesday, 8/13 – Front Squats % / For Time
Thursday, 8/14 – ACTIVE RECOVERY
Friday, 8/15 – For Time / 2 Rep Heavy Squat Snatch
Saturday, 8/16 – 4 Rounds For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Machine Work, Deadlifts, and Wall Walks (Time)
A/B Clock: (32)
4 Rounds For Time /
Goal: Sub 12
Competitor:
*MACHINE WORK
12 DEADLIFTS 225/155
6 WALL WALKS
RD 1: 12/9 CAL ECHO
RD 2: 250/200 M ROW
RD 3: 500/400 M BIKE ERG
RD 4: 250/200 M SKI ERG
Rx: 205/145 BB
ROW/BIKE ERG/SKI/ECHO
Performance: 135/95 +/- BB
BIKE ERG/SKI/ECHO/ROW
3 WALL WALKS OR
6 PARTIAL WALL WALKS
Modifications:
Machine Work:
Adjust as needed.
Chat w/your coach.
Deadlifts: Scale
as needed or use
perform KB
Sumo Deadlifts.
Wall Walks:
Scale up to any
number of Rx
Wall Walks or
a mix (Rx / Partial),
or 6 Wall Planks
(3 sec hold) or
8 (6) C2G Walk
Outs.
Rest as needed
then move onto
the B workout…
Running, Power Cleans, and Burpees (Time)
(Remaining Time)
For Time /
Goal: 12
Competitor:
200 M Run
12 POWER CLEANS 185/125
12 BAR FACING BURPEES
200 M RUN
9 POWER CLEANS 205/145
12 BAR FACING BURPEES
200 M RUN
6 POWER CLEANS 225/155
12 BAR FACING BURPEES
200 M Run
Rx:
155/105 * 185/125 *
205/145
Performance:
95/65 * 115/75 *
135/95
Modifications:
Running: Scale
to a P-Lot Run
or See Run
MOD options at
the W.B.
Power Cleans:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s).
Burpees:
Up / Down +
Hop or Step
Over’s.