Announcements
WOD’s – Week at a Glance:
Monday, 9/9 – (15) Deadlifts % / (12) AMRAP
Tuesday, 9/10 – (15) Back Squats % / (12) For Time
Wednesday 9/11 – (32) For Time “9/11 Tribute WOD”
Thursday 9/12 – (29) Active Recovery (8/15/24 Re-Test)
Friday, 9/13 – For Time / (Remaining Time) Squat Clean & Jerk Complex
Saturday, 9/14 – (30) For Time
Upcoming BroYoga Classes: Thur, 9/19 6AM, 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, Power Snatches, and Toes to Bar (AMRAP – Reps)
(9)AMRAP
Goal:
Buy In: 800 M RUN
3-6-9-12-15……
POWER SNATCH
TOES TO BAR
BOX FACING JUMP OVERS
Competitor:
115/75 BB, 30/24 BOX
Rx:
95/65 BB, 24/20 BOX
Performance:
75/55 +/- BB
24/20 BOX
HANGING KNEE RASISES
Running, Hang Power Snatch, Toes to Bar, and Box Jumps (AMRAP – Reps)
(7) AMRAP
Goal:
Buy In: 400 M RUN
3-6-9-12-15……
HANG POWER SNATCH
TOES TO BAR
LATERAL BOX JUMP OVERS
Competitor:
115/75 BB, 24/20 BOX
Rx:
95/65 BB, 24/20 BOX
Performance:
75/55+/- BB, 24/20 BOX
HANGING KNEE RAISES
Running, Overhead Squats, Toes to Bar, and Box Jumps (AMRAP – Reps)
(5) AMRAP
Goa:
Buy In: 200 M RUN
3-6-9-12-15….
OVERHEAD SQUATS
TOES TO BAR
BOX JUMPS
Competitor:
115/75 BB, 24/20 BOX
Rx:
95/65 BB 24/20 BOX
Performnace:
75/55 BB, 24/20 BOX
HANGING KNEE RAISES