Announcements
*Friendly Reminder, Our NEW platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/12 – “MURPH PREP” (26) 5:00 ON/2:00 OFF
Tuesday, 5/13 – (30) For Time / (Reamining Time) Shoulder to OH Complex
Wednesday, 5/14 – (15) Front Squat % / (10) AMRAP
Thursday, 5/15 – (16) E2MOM x 8 Sets / (16) For Time / (16) For Time
Friday, 5/16 – (15) Deadlift % / (10) AMRAP
Saturday, 5/17 – (30) For Time
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *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, C&J, and Burpee Box Jump Overs (Time)
A/B Clock: 30
For Time /
Goal: Sub 13
Competitor:
B/I: 24/18 CAL ECHO
B/O: 500/400 M SKI ERG
12-9-6-3
CLEAN & JERK 165/115
BURPEE BJO “30/24
Rx:
B/I: 500/400 M SKI ERG
B/O: 24/18 CAL ECHO
145/100 BB * “24/20 BOX
Performance:
B/I: 1000/800 M BIKE ERG
B/O: 500/400 M ROW
95/65 +/- BB * “24/20 BOX
Modifications:
Clean & Jerk:
Scale the load
or perform Hang
Power CJ (BB or
2 DB’s)
Burpee BJO:
Up / Down +
BJO (any height
or stacked plates)
or Step Up &
Over’s.
Machine Work:
Scale as needed…
Chat with your coach.
Rest as needed, then
move onto the B
workout…
Shoulder to Overhead Complex (Weight)
(Remaning Time) Work up to a heavy Shoulder to Overhead Complex (rack) for the day.
Add weight based on feel.
Partner up!
2 PUSH JERKS
+1 SPLIT JERK (UB)
SCALE DOWN:
3 PUSH JERKS
STRENGTH ALTERNATIVE:
20 OH KB Swings
60 Plank Shoukder Taps
20 KB Sumo Deadlifts
60 Crunches (any style)
Parking Lot Run