Announcements
WOD’s – Week at a Glance!
Monday, 10/14 – (15) Back Squats for % / (14) For Time
Tuesday, 10/15 – (24) 5×4:00 AMRAP
Wednesday 10/16 – (15) Floor Pause Deadlift for % / (12) AMRAP
Thursday 10/17 – (31) 3×9:00 AMRAP
Friday, 10/18 – (20) MACHO MAN – Courtesy of CompTrain
Saturday, 10/19 – (13) DEATH GRIP – Courtesy of Beyond Strength /
(11) AMRAP
*REMINDER! Join us for BroYoga on Thur, 10/17 at 6AM
IMPORTANT! Please clean up after your workout. A little EXTRA care goes a long way.
Thank you in advance for your support!
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or
In-App Chat with us!
Crossfit LPF – CrossFit
Toes to Bar, KB Swings, and KB Box Step Overs (AMRAP – Rounds and Reps)
A/B Clock: 27
(13) AMRAP /
Goal: 6R-8R+
“DEATH GRIP” Courtesy
of Beyond Strength
*”20 Box (all divisions).
Step Ups: Hold the KB
any way.
2-4-6-8-10 & so on…
TOES TO BAR
KB SWINGS
S/A KB BOX STEP
Up & OVER’S
Rx: 53/35
Performance: 35/20 +/-
HANGING KNEE RAISES
Modifications:
Toes to Bar: Scale
up to TTB attempts
or a mix or Toes to
Rig
KB Swings:
Scale the load
or Russian Swings
KB Ste Up & Over’s:
Scale the load or
use a DB
3:00 transition into
the B workout…
Hang Power Snatch, Pull Ups, and Box Jump Overs (AMRAP – Rounds and Reps)
(11) AMRAP /
Goal: 4R-6R+
Competitor:
9 HANG POWER SNATCH 115/75
9 C2B PULL UPS
9 BOX JUMP OVERS 30/24
Rx:
95/65 BB * “24/20 Box
PULL UPS
Performance:
75/55 +/- BB * ’24/20 Box
JUMPING PULL UPS
Modifications:
Hang Power Snatches:
Scale the load or
perform 12 Alt. DB
Hang Power Snatches
Pull Ups: Scale up
to 6 or 4 Rx Pull Ups
or Banded Pull Ups
or 12 Strict Ring Rows
Box Jump Over’s:
Scale the box height,
switch to BP’s (stacked)
(Jump or 63 Toe Taps
or Step Up & Over’s