Announcements
*EVENTS:
9/11 Memorial WOD – Thur, 9/11 – Wear your red, white & blue..
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/8 – Deadlifts % / For Time
Tuesday, 9/9 – 4 Rounds For Time
Wednesday, 9/10 – Back Squats % / (12) AMRAP
Thursday, 9/11 – 9/11 Memorial WOD – For Time
(repeat from 9/11/24 / revised for “C”)
Friday, 9/12 – ACTIVE RECOVERY – *Re-test from 8/29/24
Saturday, 9/13 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Machine Work, Snatch, and Rope Climbs (Time)
(27) 4 Rounds For Time /
Goal: Sub 18
*DB Snatches:
Perform all 9
reps on 1 arm
before switching.
Competitor:
MACHINE WORK
9/9 S/A DB HP SNATCH 50/35
4-3-2-1 LEGLESS
ROPE CLIMBS
RD 1: 500/400 M SKI ERG
RD 2: 1000/800 M BIKE ERG
RD 3: 500/400 M ROW
RD 4: 24/18 CAL ECHO BIKE
Rx:
5-4-3-2 ROPE CLIMBS
MACHINE WORK
9/9 S/A DB HP SNATCH ERG/ROW/ECHO/SKI
Performance: 35/20 DB
*Follow C
ROW/ECHO/SKI/BIKE ERG
6-5-4-3 L.T.S ROPE
CLIMBS OR 4-3-2-1
KNOTTED R.C or
15-12-10-8 STRICT
RING ROWS
Modifications:
DB HP Snatches:
Scale the load
Rope Climbs:
Scale up or
down any way.
Machine: Adjust
as needed.