Announcements

WOD’s – Week at a Glance:

*This week, we will begin a NEW Micro Cycle of % work!

Monday, 9/30 – Back Squats for % / (10) AMRAP

Tuesday, 9/24 – (10) AMRAP / (8) AMRAP / (6) AMRAP

Wednesday 9/25 – Deadlifts for % / (12) 4 Rounds For Time

Thursday 9/26 – (26) Active Recovery

Friday, 9/27 – (30) For Time

Saturday, 9/28 – “Bring a Friend Day” – (24) AMRAP

Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM

Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168

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

Running, DB Snatches, and Wall Walks (AMRAP – Rounds and Reps)

A/B/C Clock: 28

(10) AMRAP /

Goal: 3R-4R+

*Buy-In: 800 M RUN

Competitor:

12 ALT. S/A DEVIL PRESS’ 65/45

HS WALKS (pillar to pillar x2)

Rx:

12 ALT. S/A DEVIL PRESS’ 50/35

3 WALL WALKS

Performance:

12 ALT. S/A DEVIL PRESS’ 35/20 +/-

3 “PARTIAL” WALL WALKS

OR 6 WALL PLANKS (3 sec hold)

Modifications:

Running: 1000/800 M Row,

1500/1200 M Bike Erg or

Scale the Run to 400 M

Devils Press: Scale

the load or DB Up/Down

+ Power Snatch

Wall Walks: Scale up to 3, 2

or 1 Wall Walks (as close as

possible to the wall, but be

safe) or one of the above

or 8 C2G Walk Outs.

REST 2:00 then move

onto the B workout…

Running, Push Press, and Burpees (AMRAP – Rounds and Reps)

(8) AMRAP /

Goal: 3R-4R+

*Buy In: 400 M RUN

Competitor:

9 PUSH PRESS 135/95

9 “BAR-F” BURPEES OTB

Rx:

9 PUSH PRESS 115/75

9 “BAR-F” BURPEES OTB

Performance:

9 PUSH PRESS 95/65+/-

9 “BAR-F” BURPEES OTB

Modifications:

Running: 500/400 M Row,

1000/800 M Bike Erg or

Scale the Run to 200 M

Push Press: Scale the

load or use 2 DB’s

BF Burpees: Up/Down

+ Hop Over or Step Over

REST 2:00 then move onto

the C workout…

Running, DB Hang Power Clean & Jerk, and Burpees (AMRAP – Rounds and Reps)

(6) AMRAP /

Goal: 2R-3R+

*Buy In: 200 M RUN

Competitor:

6/6 (1) DB HANG POWER CJ 65/45

6 LAT DBL BAR HOP BURPEE (DB)

Rx:

6/6 (1) DB HANG POWER CJ 50/35

6 LAT DBL BAR HOP BURPEE (DB)

Performance:

6/6 (1) DB HANG POWER CJ 35/20 +/-

6 LAT DOUBLE HOP BURPEE (DB)

Modifications:

Running: 250/200 M Row,

750/650 M Bike Erg or

Scale the Run to Parking

Lot

DB Hang Power CJ:

Scale the load

Burpees OTDB:

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