Announcements
***Important! Please Do Not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
EVENTS:
*Our CF Open T-shirt sale ends “Thur, 2/12” – See order form at the Coaches stand. Don’t miss out!
*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, 2/9 – (30) For Time – CrossFit.com WOD 260131 / (Remaining Time) Clean Complex
Tue, 2/10 – (12) Shoulder to OH Complex / (15) 4 Rounds For Time
Wed, 2/11 -(30) For Time
Thur, 2/12 -(35) Partner Cardio
Fri, 2/13 – (12) OH Squat / Snatch Complex / (12) For Time – CrossFit Open 25.2 (22.3 REPEAT)
Sat, 2/14 – (30) For Time
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
S2O BB Complex (Weight)
A/B Clock: 30
(12) Work up to
a heavy S2O BB
Complex for the
day. Add weight
based on feel.
Partner up!
3 PUSH PRESS +
2 PUSH JERKS +
1 SPLIT JERK
(rack / UB)
SCALE DOWN:
3 PUSH PRESS +
2 PUSH JERKS +
(OR 2/1)
STRENGTH ALT.:
3R or AMRAP
9 Shoulder to OH
27 Dubs or 54
Single Under’s
6-9-12, etc.
WB BF Sit Ups
3:00 transition
into the B workout…
Running, Rope Climbs, DB Snatches (Time)
(15) 4R For Time /
Goal: Sub 12
*DB Snatches
are alternating.
Competitor:
200 M RUN
20-16-12-8
DB SNATCHES 65/45
2 LEGLESS ROPE CLIMBS
Rx:
2 ROPE CLIMBS
20-16-12-8
DB SNATCHES 50/35
200 M RUN
Performance: 35/20
*Follow “C”
STRICT RING ROWS
Modifications:
Running:
P-Lot Run or
See Run MOD’s
at the Coaches
station.
DB Snatches:
Scale the load
or perform
Hang Power
Snatches.
Rope Climbs:
Scale up to 1
Rx Rope Climb
or 2 (1) Knotted
Rope Climb or
4 Lay to Stand
(space permitting).