Announcements
SAVE THE DATE! Join us for MURPH on Monday, 5/27 5AM, 6:30AM, 8AM CF Classes + 9:30AM Open Gym. Various scaling options will be offered. Don’t miss out!
Next BroYoga sesh Thursday, 5/23 at 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.
Crossfit LPF – CrossFit
Jump Rope, Toes to Bar, and Front Squats (Time)
A/B Clock: 30
(18) 5 Rounds For Time /
Goal: Sub 16
CrossFit Games – Semifinals Event 2 (revised). Front Squats are from the ground.
Competitor:
75 DOUBLE UNDER’S
15 TOES TO BAR
10 FRONT SQUATS 185/125
Rx: 155/105
Performance: 95/65+
100 SINGLE UNDER’S
HANGING KNEE RAISES
Modifications:
Dubs: Scale up to any number of attempts or a mix of Dubs & Singles for 1:00
Toes to Bar: Scale up to 12, 9 or 6 Bar or Ring attempts or perform 15 Toes to Rig (Sit Ups)
Front Squats: Scale the load or perform 16 (2) DB Front Squats
Clean Complex (Weight)
(Remaining Time) Work up to a
heavy a heavy 3 Position Squat Clean for the day. Add weight based on feel. Partner up!
1 SQUAT CLEAN (ground)
+ 1 HIGH HANG SQUAT CLEAN (above mid thigh) (UB)
SCALE DOWN(S):
2 POWER CLEAN’S
+ 1 HANG POWER CLEAN (UB)
OR…
3 POWER OR 3 HANG
POWER CLEANS (OK to break)
STRENGTH ALTERNATIVE:
AMRAP or 3 Rounds
12 Cleans (any style)
12 Alt. Plank Climbs
1:00 Wall Sit (below depth)
Optional: Use a band
Parking Lot Farmer’s Carry
(2) KB’s