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
Running and Machines (Time)
(35) HARD CAP /
For Time /
Goal: Sub 30
*Partner WOD!
You Go, I Go –
Split the work
evenly, as
prescribed.
1 Machine per
team.
GROUP 1:
4 X 200 M
RELAY RUN
1000/800 M
ROW *Switch
every 250/200 M
4 X 200 M
RELAY RUN
48/36 ECHO
BIKE *Switch
every 12/9 Cals)
4 X 200 M
RELAY RUN
1000/800 M
SKI ERG
*Switch every
250/200 M
4 X 200 M
RELAY RUN
2000/1600 M
BIKE ERG
*Switch every
500/400 M
GROUP 2:
ECHO/SKI/ERG/ROW
GROUP 3:
SKI/ERG/ROW/ECHO
Modifications:
Running: Parking
Lot Farmer’s Carry
(DB’s or KB’s)
Machine Work:
Chat w/your Coach