Announcements
*EVENTS:
BroYoga: Sat, 7/12 @ 11:15am
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/7 – Deadlfts % / For Time
Tuesday, 7/8 – 4:00 On/2:00 Off x 4 Rounds / Clean Complex
Wednesday, 7/9 – Back Squat % / (12) AMRAP
Thursday, 7/10 – For Time
Friday, 7/11 – For Time / 3 Rep Overhead Squat
Saturday, 7/12 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Machine Work, Cleans, Toes to Bar, and Box Jump Overs (Time)
(32) For Time /
Goal: Sub 27
*B/I & B/O: 400 M RUN.
Step Down required on
Box Jumps.
Competitor:
12 SQUAT CLEANS 155/105
21 TOES TO BAR
21 BOX JUMPS “24/20
9 SQUAT CLEANS 185/125
15 TOES TOES TO BAR
15 BOX JUMPS
6 SQUAT CLEANS 205/135
9 TOES TO BAR
9 BOX JUMPS
Rx:
135/95*155/105*185/125
Performance:
95/65*115/75*135/95 +/-
Modifications:
Running: See
Run mods by
the WB.
Squat Cleans:
Scale the load
or perform Hang
Squat Cleans or
Power or Hang
Power Cleans
(BB or DB’s).
Toes to Bar:
Scale the # of
reps or perform
TTB (Ring)
attempts or
a mix or a
Toes to Rig (BFSU).
Box Jump Over’s:
Scale the box
height or jump
onto stacked BP
plates or perform
120-90-60 Toe
Taps or Step
Up & Over’s.