Announcements
EXCITING NEWS! We’ve given our weightlifting platforms a facelift. In order to preserve them, we want to remind you that the platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 @ 11:15am.
MURPH Mon, 5/26 (AM classes only)
FREE Rope Climb/Dub workshop Sat, 6/14
WEEK AT A GLANCE:
Monday, 5/5 – (12) 1RM Shoulder Press / (16) 4R For Time
Tuesday, 5/6 – (32) 4 Intervals For Time / (Remaining Time) 1RM Clean Complex
Wednesday, 5/7 -(12) AMRAP / (15) 3 Rep Back Squat
Thursday, 5/8 – (35) For Time – ACTIVE RECOVERY
Friday, 5/9 – (25) 9/7/5 AMRAP’s
Saturday, 5/10 – (30) 4 Rounds 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, Power Cleans, and Burpees (Time)
A/B Clock: 32
4 Intervals For Time /
Goal: Sub 5
*REST :90 sec b/t intervals.
Slowest interval = your
score.
RD1: 24/18 CAL ECHO BIKE
15 LAT BURPEES OTB
9 POWER CLEANS 185/125
RD 2: 500/400 M ROW
RD 3: 1000/800 M BIKE ERG
RD 4: 500/400 M SKI ERG
Rx: 165/115
BIKE ERG/SKI ERG/ECHO /ROW
Performance: 135/95
SKI/ECHO/ROW/BIKE ERG
Modifications:
Machine Work:
Adjust the work
as needed. Chat
w/your coach.
Burpees: Up /
Down + Hop or Step
Up Over.
Power Cleans:
Scale the load or
perform Hang Power
Cleans (BB or 2 DB’s).
Rest as needed then
move onto the B
workout…
Clean Complex (Weight)
(Remaining Time)
Work up to a heavy
Clean Complex for
the day. Add weight
based on feel. Partner
Up!
1 POWER CLEAN
+ 1 HANG SQUAT CLEANS
+ 1 FRONT SQUAT (UB)
SCALE DOWN:
1 POWER CLEAN
+ 1 HANG POWER CLEAN
+ 1 FRONT SQUAT (UB)
*MOD: Front Squat opt.
Strength Alternative:
3R or AMRAP
9 Power Cleans
5 Hang Power Cleans
3 Front Squats
12 Hop Over’s
15 WB BF Sit Ups