Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy & healthy New Year. Cheers!
*See WODIFY, for this week’s schedule change.
Event: Sat, 1/3 – “Bring A Friend Day – Partner WOD” .. Invite a first time guest, local resident!
Week at a Glance:
Mon, 12/29 – (15) 5×3 Paused Front Squat / (12) 3 Rounds For Time
Tue, 12/30 – For Time / (Remaining Time) 5×2 Low Hang Squat Snatch
Wed, 12/31 – (26) AMRAP – “New Years Eve – Partner WOD”
Thur, 1/1 – Closed… Happy New Year!
Fri, 1/2 – (30) Benchmark WOD “Annie” / For Time
Sat, 1/3 – (30) For Time – “Bring A Friend Day – Partner WOD”
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, Snatches, and Wall Walks (Time)
A/B Clock: 32
For Time /
Goal: 16
800 M RUN
12 POWER SNATCHES 115/75
4 WALL WALKS
400 M RUN
9 POWER SNATCHES 135/95
4 WALL WALKS
200 M RUN
6 POWER SNATCHES 155/105
4 WALL WALKS
Rx:
95/65*115/75*135/95 BB
Performance:
75/55*95/65*115/75 +/- BB
PARTIAL WALL WALKS
Modifications:
Running: 400 M /
200 M / P-Lot Run
or see Run MOD’s
at the Coaches
stand.
Power Snatches:
75/55*95/65*115/75
+/- or stay at the
same weight for
the entire WOD.
Wall Walks: Scale
up to 3 (2 or 1 ) Rx
Wall Walks or
perform 8 (6) C2G
Walk Outs.
Rest as needed
then go directly
into the B WOD…
Snatch (Weight)
(Remaining Time)
Work up to a 2 Rep
Heavy Low Hang
Squat Snatch (mid
chin) for the day.
Add weight based
on feel. Partner up!
*Reset after each
rep – do not go UB.
SCALE DOWN:
5X2 HANG POWER
SNATCH (Opt.: Go
into an OH SQUAT –
full or partial depth).
STRENGTH ALT.:
3R or AMRAP
7 Hang Power Snatches
3 OH Squats
14 Strict Ring Rows
1:00 Plank (elbows)
48 Bicycle Kicks