Announcements
*BRING A FRIEND DAY “Partner WOD” – Sat, 4/5.. Invite a Friend!
*BroYoga – Sat, 4/5 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/31 – (30) For Time *Courtesy of Mayhem Athlete
Tuesday, 4/1 – (30) For Time / (Remaining Time) Shoulder to OH BB Complex
Wednesday, 4/2 – (15) 5×3 Pause Front Squats / (15) For Time
Thursday, 4/3 – (35) ACTIVE RECOVERY
Friday, 4/4 – (30) For Time / (Remaining Time) 5×3 “Floor Pause” Sumo Deadlift
Saturday, 4/5 – (30) For Time
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
DB Push Jerks, DB Deadlifts, and Machines (Time)
A/B Clock: 30
For Time /
Goal: Sub 16
*DB Push Jerks are
single arm. Perform
6 reps on 1 arm
before switching.
Competitor:
•500/400 M ROW
6/6 (1) DB PUSH JERKS 65/45
12 (2) DB DEADLIFTS
•24/18 CAL ECHO BIKE
6/6 (1) DB PUSH JERKS
12 (2) DB DEADLIFTS
• 500/400 M SKI ERG
6/6 (1) DB PUSH JERKS
12 (2) DB DEADLIFTS
• 1000/800 M BIKE ERG
6/6 (1) DB PUSH JERKS
12 (2) DB DEADLIFTS
Rx: 50/35
ECHO/SKI/BIKE ERG/ROW
Performance: 35/20+/-
SKI/BIKE ERG/ROW/ECHO
Modifications:
Machine Work: Scale
as needed. Chat w/your
Coach.
DB Work: Scale the
load as needed.
Rest as needed then
move onto the B
workout…
Shoulder to Overhead Complex (Weight)
(Remaining Time) Work
up to a heavy Shoulder
to OH BB Complex (rack)
for the day. Add weight
based on feel. Partner
up!
2 PUSH PRESS +
2 PUSH JERKS +
1 SPLIT JERK (UB/rack)
SCALE DOWN:
2 PUSH PRESS +
2 PUSH JERKS (UB/rack)
OR 3 PUSH JERKS (only)
STRENGTH ALTERNATIVE:
3R or AMRAP
9 Hang Power Cleans
7 Shoulder to OH
18 Hop Overs
48 Bicycle Kicks