Announcements
Bring a Friend Day is this Saturday (6/1). Got a friend who’s never tried CrossFit? Invite them! No experience necessary. *1st time guests & local residents only. Text Aida 754-204-5168 to RSVP them today!
Next BroYoga sesh: Sat, 6/8 11:15AM & Thur, 6/20 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 or In-App Chat with us!
Crossfit LPF – CrossFit
Machine Work, DB Snatches, and Jump Rope (Time)
A/B Clock: 30
4 Rounds For Time /
Goal: Sub 12
Competitor:
*MACHINE WORK
12 (1) ALT DB SNATCHES 65/45
48 DOUBLE UNDER’S
RD 1: 12/9 ECHO BIKE
RD 2 : 250/200 M SKI ERG
RD 3: 500/400 M BIKE ERG
RD 4: 250/200 M ROW
Rx: 50/35
SKI/BIKE ERG/ROW/ECHO
Performance: 35/15+, 60 SINGLES
BIKE ERG/ROW/ECHO/SKI
Rest as needed, then move onto the B workout…
Deadlift (5X3 DEADLIFT)
(Remaining Time) Work up to a
heavy 5×3 “Floor Pause” Deadlift. Add weight based on feel. No rebounding. Partner up!
STRENGTH ALTERNATIVE:
AMRAP or 3 Rounds (NFT)
15 Deadlifts (BB or KB)
1:00 Wall Sit (below depth)
Opt: Use a thigh band
48 Crunches (any style)