Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center) –
The gym will be closed, so sign-up. Don’t miss out!
WEEK AT A GLANCE:
Monday, 7/21 – Back Squats % / For Time
Tuesday, 7/22 – For Time – “FATAL” Coutesy of CrossFit Asperitas
Wednesday, 7/23 – Shoulder to Overhead Complex / 3 Rounds For Time
Thursday, 7/24 – ACTIVE RECOVERY
Friday, 7/25 – Deadlifts % / For Time
Saturday, 7/26 – POOL WOD (The Gym is Closed)
*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Snatches, Toes to Bar, and Wall Balls (Time)
(20) For Time /
Goal: Sub 18
“FATAL” – Courtesy
of CrossFit Asperitas
*20:00 hard cap!
If you don’t finish,
your score is how
far you got at the
20:00 mark.
3 Rounds:
10 POWER SNATCH 95/65
10 TOES TO BAR
10 WALL BALLS 20/14
*Directly into…
2 Rounds:
10 POWER SNATCH 115/75
20 TOES TO BAR
20 WALL BALLS
*Directly into…
1 Round:
10 POWER SNATCH 135/95
30 TOES TO BAR
30 WALL BALLS
Rx:
75/55 * 95/65 *
115/75 BB *
20/14 WB
Performance:
55/35 * 75/55 *
95/65 +/- BB *
14/12 WB
HANGING KNEE RAISES
Modifications:
Snatches: Scale
the load or
perform 16 (14),
14 (12), 12 (10)
Alt. DB Snatches.
Toes to Bar:
Scale the reps
or perform
TTB (Ring)
attempts or a
mix of any
variation or
Toes to Rig
(BFSU).
Wall Ball Shots:
Scale the load
(partial Squat
OK).