Announcements
*EVENTS:
BroYoga: Sat, 7/12 @ 11:15am
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/7 – Deadlfts % / For Time
Tuesday, 7/8 – 4:00 On/2:00 Off x 4 Rounds / Clean Complex
Wednesday, 7/9 – Back Squat % / (12) AMRAP
Thursday, 7/10 – For Time
Friday, 7/11 – For Time / 3 Rep Overhead Squat
Saturday, 7/12 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*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
Machine Work, Power Cleans, and Burpee Box Jump Overs (AMRAP – Reps)
A/B Clock: 32
(22) 4:00 ON/
2:00 OFF X 4R /
Goal: 50-70+ B-BJO
*Total Burpee BJO
Reps = Your Score!
Competitor:
MACHINE WORK
9 POWER CLEANS 185/125
*ME BURPEE BJO “24/20
RD 1: 24/18 CAL ECHO
RD 2: 500/400 M ROW
RD 3: 1000/800 M BIKE ERG
RD 4: 500/400 M SKI ERG
Rx: 165/115 BB
ROW/BIKE ERG/SKI/ECHO
Perforrmance: 135/95 +/-
BIKE ERG/SKI/ECHO/ROW
Modifications:
Machine Work:
Adjust as needed.
Chat w/your Coach.
Power Cleans:
Scale the load
as needed or
perform Hang
Power Cleans
(BB or 2 DB’s).
Burpee BJO:
Up Down +
Hop or Step
Up & Over.
Scale the box
height as needed.
Power Clean Complex (Weight)
(Remaining Time)
Work up to a heavy
1RM Clean Complex.
1 POWER CLEAN +
1 HANG SQUAT CLEAN
(UB)
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN
(UB)
Strength Alternative:
3R or AMRAP:
20 KB Swings (OH)
2 DB P-Lot FC
20 ABMAT BF Sit Ups