Announcements
EVENTS:
BroYoga – Sat, 3/28 @ 11:15AM
Week at a Glance:
Mon, 3/16 – (12) BB Complex / (15) 3 Rounds For Time
Tue, 3/17 – (15) 3 Rep Deadlift / (13) 4 Rounds For Time
Wed, 3/18 – (27) 4 Intervals For Time
Thur, 3/19 – (40) Thursday Cardio For Time: Re-test 1/23/25
Fri, 3/20 – (32) For Time / (Remaining Time) 1 Rep Power Snatch
Sat, 2/21 – (30) For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 31
(15) Work up to a
3 Rep heavy
Deadlift for the
day. Add weight
based on feel.
Partner up!
STRENGTH ALT.:
3R or AMRAP
12 (2) DB Deadlifts
Parking Lot Run
or 250 M Machine
12 (2) DB Hang
Power Cleans
Parking Lot Run
or 250 M Machine
50 Bicycle Kicks
3:00 transition
into the B workout…
Rope Climbs, DB Snatches, and Machines (Time)
(13) 4 Rounds
For Time /
Goal: Sub 12
Competitor:
2 LEGLESS ROPE CLIMBS
16 ALT DB SNATCHES 65/45
10/7 CAL ECHO BIKE
Rx:
450/350 M BIKE ERG
2 ROPE CLIMBS
16 ALT DB SNATCHES 50/35
Performance:
1 Rx ROPE CLIMB
or 1 KNOT ROPE CLIMB
16 ALT DB SNATCHES 35/20 +/-
18/15 CAL ROW or
15/12 SKI ERG
Modifications:
Rope Climbs:
5 Lay to Stand
Rope Climbs or
9 Strict Ring Rows
DB Snatches:
Scale the load
or perform 20
(16) Hang
Power Snatches.
Machine Work:
Adjust as needed.
Chat w/your Coach.