Announcements
Members, Please reserve your classes before arriving to the gym, so that coaches can properly plan out the hour. By coming without a reservation, you run the risk of not getting in. We want to ensure that everyone gets a spot. Parents… please do not let your kiddos play with the gym equipment, especially the weights. Thank you for your support!
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/17 – (30) AMRAP & For Time / (Remaining Time) BB Clean & Jerk Complex
Tuesday, 3/18 – (15) 3:00 On / 1:00 Off / (15) 5 Rep Front Squat (rack)
Wednesday, 3/19 – (30) For Time
Thursday, 3/20 – (30) “ACTIVE RECOVERY”
Friday, 3/21 – (10) For Time / (15) For Time
Saturday, 3/22 – (35) HYROX Style PARTNER Workout
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, DB Front Squats,and Step Up and Overs (AMRAP – Rounds and Reps)
A/B Clock: 30
(15) 3:00 On/ 1:00 Off
AMRAP X 4 Rounds /
Goal: 5R-6R+ Rounds
Score is TTL Rounds
+ Reps (all 4 rounds).
Continue where you
left off at each round.
“20 Box (all divisions)
Competitor:
*BUY IN: MACHINE
2-4-6-8-10-12… etc.
(2) DB FRONT SQUAT 50/35
(2) DB STEP UP & OVER’S 20″
(suitcase style)
RD 1: 12/9 CAL ECHO BIKE
RD 2: 250/200 M ROW
RD 3: 500/400 M BIKE ERG
RD 4: 250/200 M SKI ERG
Rx: 45/25 DB * 20″ BOX
ROW/BIKE ERG/SKI ERG/ECHO
Performance: 35/20 DB * 20″ BOX
BIKE ERG/SKI ERG/ECHO/ROW
Modifications:
Machine Work:
Scale as needed.
DB Front Squats:
Scale the load.
DB Step Up & Over’s:
Scale the load.
3:00 transition into
the B workout…
Workout (Weight)
(13) Work up to a
5 rep heavy Front Squat
(rack) for the day. Add
weight based on feel.
Partner up!
STRENGTH ALTERNATIVE:
3R or AMRAP
20 Air Squats
50 Plank Shoulder Taps
1:00 Wall Sit
(below depth)
Parking Lot Run