Announcements
Members, Friendly Reminder.. Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM..
***Congrats to Coreen, Casey, Andrea and Phil “Team WOD Squad” for coming in 2nd place (intermediate) at the Freakin Throwdown this weekend. WOO HOO!
WEEK AT A GLANCE:
NOTE: We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/14 – (15) 1RM Front Squat (rack) / (10) AMRAP
Tuesday, 4/15 – (30) For Time
Wednesday, 4/16 – (30) 4R For Time /
Thursday, 4/17 – (30) For Time
Friday, 4/18- (30) 5R For Time / (Remaining Time) 3R Overhead Squat
Saturday, 4/19 – (30) 5R 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
Machine Work, Snatch, and Box Jump Overs (Time)
(27) For Time /
Goal: Sub 20
*24/20″ Box (all divisions)
Competitor:
500/400 M ROW
21 BOX JUMP OVER’S “24/20
15 POWER SNATCH 135/95
21/17 CAL ECHO BIKE
15 BOX JUMP OVER’S
12 POWER SNATCH
500/400 M SKI ERG
9 BOX JUMP OVER’S
9 POWER SNATCH
1000/800 M BIKE ERG
6 BOX JUMP OVER’S
6 POWER SNATCH
Rx: 115/75
ECHO/SKI/BIKE ERG/ROW
Performance: 95/65 +/-
SKI/BIKE ERG/ROW/ECHO
Modifications:
Machine Work: Adjust
as needed. Char w/your
coach.
Power Snatch:
Scale the load
or perform Hang
Power Snatches
or 20-16-12 Alt.
DB Snatches.
Box Jump Over’s:
Scale the box height,
or jump onto stacked
BP plates or Step Up
& Over’s.