Announcements
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Week at a Glance:
Mon, 12/15 – 4 Sets For Time
Tue, 12/16 – (12) AMRAP / (9) AMRAP
Wed, 12/17 – (12) BB Snatch Complex / (15) 5R For Time
Thur, 12/18- ACTIVE RECOVERY – Partner WOD
Fri, 12/19 – (12) BB Complex / (15) For Time
Sat, 12/20 – (30) For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Running, Snatches, and Burpee Box Jump Overs (Time)
(30) For Time /
Goal: Sub 23
*Your score is total
time it takes to
finish the workout
(rest included).
800 M RUN
9 POWER SNATCHES 115/75
6 BURPEE BJO “24/20
9 POWER SNATCHES
6 BURPEE BJO
REST 90 SECONDS
400 M RUN
7 POWER SNATCHES 135/95
6 BURPEE BJO
7 POWER SNATCHES
6 BURPEE BJO
REST 90 SECONDS
200 M RUN
6 POWER SNATCHES 155/105
6 BURPEE BJO
6 POWER SNATCHES
6 BURPEE BJO
Rx:
95/65*115/75*135/95
or 75/55*85/60*95/65
Performance:
75/55*95/65*115/75
OR 75/55*85/60*95/65
(Ok to stay at the same
weight for the entire
workout).
Modifications:
Running: 400 M /
200 M / P-Lot Run
or See Run MOD’s
at the Coaches
stand.
Power Snatches:
Scale the load or
perform Hang
Power Snatches
or 16-14-12 Alt.
DB Power Snatches.
Burpee BJO:
Up Down +
(Scale the Box
height) BJO or
Step Up & Over’s.