Announcements
*Reminder, Please do not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
Chalk storage – please store all Chalk in this designated bin. Thank you..
EVENTS:
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/16 – (30) For Time / (Remaining Time) Clean & Jerk Complex
Tue, 2/17 – (15) 3 Rep Back Squat / (12) 5 Rounds For Time
Wed, 2/18 – (28:30) 4×6:00 ON / 1:30 OFF (AMRAP) Intervals
Thur, 2/19 – (35) Partner Cardio
Fri, 2/20 – (12) 1 Set – 3 Position Snatch / (10) AMRAP
Sat, 2/21 – (30) For Time “CrossFit Open WOD 16.5 (14.5 Repeat) / (If time remains) 1R Squat Clean Thruster
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
Thrusters and Burpees (Time)
A/B Clock: (30)
For Time /
Goal: Sub 12
CrossFit Open
Workout 16.5
(14.5 Repeat).
Log your score
in the 3rd link.
Rx:
21-18-15-12-9-6-3
THRUSTER’S 95/65
BAR FACING BURPEES
Performance: 75/55 BB
Modifications:
Thruster’s: Scale
the load or use
2 DB’s. MOD:
Use a Box.
Bar Facing Burpees:
Up Down + Hop
or Step Over’s.
Rest as needed
then move onto
the B workout…
Squat Clean Thruster (Weight)
(Remaining Time)
Work up to a
heavy Squat
Clean Thruster
for the day. Add
weight based on
feel. Partner up!
SCALE DOWN:
1 POWER CLEAN +
1 THRUSTER OR
1 FRONT SQUAT
(UB)
STRENGTH ALT.:
3R or AMRAP
7 Power Cleans
5 Front Squats
(BB or 2 DB’s)
14 ABMAT BFSU
7/5 Cal (any)
Machine
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees