Announcements
***Congrats to our athletes who took on HYROX this past weekend – Yas/Jacki, Mike/Paulo & Ryan/Ashley.
Great job guys… WOO HOO!
WEEK AT A GLANCE:
Reminder! We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/21 – (15) 1RM Front Squat / (12) *Courtesy of Crossfit.com – 5R For Time
Tuesday, 4/22 – (10) EMOM / (20) For Time
Wednesday, 4/23 – (30) 4 Intervals For Time
Thursday, 4/24 – ACTIVE RECOVERY – Re-test from 9/12/24
Friday, 4/25 – “MURPH PREP” For Time
Saturday, 4/26 – (30) For Time
Members, 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!
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
Power Snatch (AMRAP – Rounds)
A/B Clock: 33
(10) EMOM /
Goal: To complete
each set UB
POWER SNATCH BB CYCLING
*C/RX: 10R – UB sets required
(no ground pauses allowed)
Competitor:
115/75 X 7 X 3 MIN
135/95 X 5 X 3 MIN
155/105 X 3 X 4 MIN
Rx:
95/65*115/75*135/95
Performance:
75/55*95/65*115/75 +/-
STRENGTH ALTERNATIVE:
(10) AMRAP
9 Snatches
(Hang or Power)
18 Hop Over’s
9/7 Echo Bike
Modifications:
Power Snatches:
Hang Power Snatches
7/7-5/5-6/6 S/A DB
Power Snatches
(increase weight)
3:00 transition into
the B workout…
Machines, DB Snatch, HSPU, and Rope Climbs (Time)
(20) For Time /
Goal: Sub 16
Competitor:
500/400 M ROW
12 ALT DEVIL PRESS 65/45
12 HAND STAND PUSH UPS
3 LEGLESS ROPE CLIMBS
21/17 CAL ECHO
10 ALT DEVIL PRESS
10 HAND STAND PUSH UPS
2 LEGLESS ROPE CLIMB
500/400 M SKI ERG
8 ALT DEVIL PRESS
8 HAND STAND PUSH UPS
1 LEG LESS ROPE CLIMB
Rx:
21/17 CAL ECHO BIKE
2 ROPE CLIMBS
12 ALT DEVIL PRESS 50/35
12 HAND STAND PUSH UPS
21/17 CAL ECHO
2 ROPE CLIMBS
10 ALT DEVIL PRESS
10 HAND STAND PUSH UPS
500/400 M SKI ERG
2 ROPE CLIMBS
8 ALT DEVIL PRESS
8 HAND STAND PUSH UPS
Performance: 35/25 DB
Follow Rx
(2) DB PUSH PRESS
18/16/14 STRICT RING ROWS
Modifications:
Machine Work: Adjust
the work as needed.
Rope Climbs: Scale
up to 1-2 Rx or partial
Rx each round, 1-2
knotted Rope Climbs
or 8/6/4 Lay to Stand
Rope Climbs.
Devils Press: Scale
the load or perform
Up/Down + Power
Snatch.