Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga Classes:
JUNE: Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com
during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
DB Thrusters and Burpees (Time)
A/B Clock: 30
For Time /
Goal: Sub 13
“Spealler Hotel Workout 2.0”
100 (1) ALT SA DB HANG SQUAT CLEAN THRUSTER’S
*EMOM: 5 “LAT” BURPEES
OVER THE DB (starting
at the 0:00 mark)
Competitor: 50/35
Rx: 45/25
Performance: 35/20
Modifications:
Scale the load or (2) DB
perform Hang Power
Clean & Jerks.
Rest as needed then move
onto the B workout…
Push Jerks + Split Jerk (Weight)
(Remaining Time) Work up to a
heavy BB STOH Complex.
Add weight based on feel.
Partner up!
2 PUSH JERKS
+ 1 SPLIT JERK (Rack / UB)
SCALE DOWN:
3 PUSH JERKS
STRENGTH ALTERNATIVE:
3RFT or AMRAP
20 KB OH Swings
1:00 Plank (any style)
20 KB High Pulls
Parking Lot FC Run (2) DB’s