Announcements
Join us for our annual Friday Night Lights “CF Open 25.1” Potluck Social (2/28 * 5-8PM).
Go to games.crrossfit.com to sign-up. ALL LEVELS WELCOME. Bring a dish, bring a friend!
$10 COLD PLUNGES provided by Ice Wellness Lounge, so come chill with us!
*BroYoga – Sat, 3/1 @ 11:15am – True Made & SwiftySipJuices will be promoting!
WEEK AT A GLANCE:
Monday, 2/24 – (12) 3R For Time / (15) / 5 Rep Back Squat
Tuesday, 2/25 – (30) 5 Intervals For Time / (Remaining Time) Snatch Complex
Wednesday, 2/26 – (12) Strict Press / (15) 6R For Time
Thursday, 2/27 – (35) ACTIVE RECOVERY
Friday, 2/28 – CF Open (WK1) 25.1 TBA on Thursady @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/1 – Sat WOD will depend on the 25.1 Open announcement (WOD)
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 and Burpee Box Jump Overs (Time)
A/B Clock: 30
5 INTERVALS FT /
Goal: Sub 2:00
*REST :90 SEC B/W
INTERVALS. *SLOWEST
TIME = YOUR SCORE!
5 POWER SNATCHES
10 BURPEE BJO “24/20
5 POWER SNATCHES
Competitor: 135/95
Rx: 115/75
Performance: 95/65 +/-
Modifications:
Power Snatches:
Scale the load or
perform Hang Power
Snatches or 8 Alt. DB
Power Snatches.
Burpee BJO: Scale
the box height or jump
onto stacked plates or
perform Burpees Step
Over’s.
Rest as needed then
move onto the B
workout, but mind
the clock.
Snatch BB Complex (Weight)
(Remaning Time)
Work up to heavy
Snatch complex
for the day. Add
weight based on feel.
Partner up!
1 POWER SNATCH
+ 1 HANG SQUAT SNATCH
SCALE DOWN:
1 HANG POWER SNATCH
+ 1 BACK SQUAT
STRENGTH ALTERNATIVE:
16 Alt. DB Snatches
12 1 DB Goblet Squats
16 Alt. Renegade Rows
8 1 DB Gobelt Squats
Parking Lot Run