Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
EVENTS:
Bring a Friend Day Sat, 6/6 AM Classes
Broyoga Sat, 6/6 @11:15AM
Surf Lessons with Tom Sat, 6/13 9:30 AM
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 6/1 – Backsquat/3 RFT
Tue, 6/2- Pull-ups/ACC Blitz
Wed, 6/3- Push Press/4:00 AMRAP x3
Thur, 6/4 – Hybrid Training 30 Min AMRAP
Fri, 6/5- For Time/Squat Clean Thruster
Sat, 6/6- Partner WOD Bring a Friend Day
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Strict Pull Ups (5 Rounds for reps)
A/B Clock: 30
(10) 5 Sets x MAX Reps (UB)
E2MOM /
Goal: 6-8 reps “UB”
– per set x 5R
NOTE: Your
score is the grand
total # of reps per
set for the day.
Competitor:
ME (unassisted) STRICT PULL UPS
• Optional: Scale up to a weighted
Strict Pull Up (WB, DB)
RX:
ME (banded) STRICT PULL UPS
w/1-2 sec pause in the dead hang
• M: Red Band / W: Black Band
Performance:
ME (negative) JUMPING PULL
UPS w/1-2 sec hold at the top +
2-3 sec slow release on the way
down or follow RX (thicker band)
STRENGTH ALTERNATIVE:
10 min AMRAP:
12 Strict Ring Rows
:30 plank hold
9/7 Calorie (any) Machine
:30 hollow hold
5:00 transition into B wod…
()
Cardio, Deadlift, Rig Complex (Time ↓ Shorter is Better)
Adapted from ACC Competition WOD Blitz
(15) 3 Rounds For time:
Goal Sub 8
Competitor-
15/12 Echo Bike
15-12-9 Deadlift 275/185
9-6-3 Rig Complex
(2 TTB + 1 BMU)
RX –
20/15 Cal Bike ERG
15-12-9 Deadlift 225/155
12-9-6 (1 TTB + 1 Pull-up)
Performance-
15/12 Cal SKI
15-12-9 Deadlift 155/105 +/-
12-9-6 Jumping pull-ups, 1 second hold at the top