Announcements
WOD’s – Week at a Glance:
*This is a deload week, we will begin our second Micro Cycle of % work the week of 10/3!
Monday, 9/23 – (24) E3MOM
Tuesday, 9/24 – (14) 3×4:00 AMRAP /
(15) 1 Heavy Power Snatch + 1 Hang Squat Snatch + 1 OH Squat Complex (UB)
Scale Down: 1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat (or Back Squat) (UB)
Wednesday 9/25 – (30) 8 Rounds For Time
Thursday 9/26 – (34) 7/7/7/7 Active Recovery
Friday, 9/27 – (20) E4MOM / Core Work
Saturday, 9/28 – (17) 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
Toes to Bar, Box Jumps, and Snatches (AMRAP – Rounds and Reps)
A/B Clock: 32
(14) 3 x 4:00 AMRAP /
Goal: 5R-6R+
Rest 1:00 b/t Intervals,
then continue where
you left off. Total Rounds
+ Reps for all 3 Intervals
= your score. “24/20 Box (all
divisions).
Competitor:
9 TOES TO BAR
6 BOX JUMP OVERS
3 SQUAT SNATCHES 135/95
Rx: 115/75
Performance: 75/55+/-
HANGING KNEE RAISES
Modifications:
Toes to Bar: Scale up
to TTB (Ring) attempts
or a mix or 9 Toes to Rig.
Box Jumps: Lower the
box height or BP’s
(stacked) or 6 Alt. Step
Up & Over (Opt,: w/2
DB’s)
Squat Snatches: Lighten
the load or modify to
Power or Hang Power
Snatches or 6 Alt. DB
Hang Squat or Power
Snatches.
Snatch Complex (Weight)
(Remaining Time) Work
Up to a heavy Snatch
Complex for the day.
Add weight based on
feel. Partner up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT (UB)
SCALE DOWN:
1 POWER SNATCH +
1 HP SNATCH SNATCH +
1 OVERHEAD SQUAT
OR.. BACK SQUAT (UB)
STRENGTH ALTERNATIVE:
AMRAP OR 3 ROUNDS
18 BAR HOP OVER’S
9 DEADLIFTS
7 HANG POWER SNATCHES
5 OH SQUATS OR
5 BACK SQUATS
18 SIT UPS (any style)