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)

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