Announcements
Parents, For the safety of all members & children, please keep little ones in a stroller or in the warm up area. If space allows, they may stay by your work space as long as they are not putting themselves or others at risk.
Reminder, All classes require a reservation. We want to provide a safe environment & be able to plan ahead for our classes.
EVENTS:
Bring a Friend Day – Sat, 4/4
Cleans (Variations) Workshop – Sat, 4/11 @ 11:15AM (w/Coach Jeanine)
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 3/30 – *HillerFit – 6R For Time / Bonus Strength: 3 Position Power Clean
Tue, 3/31 – 5 Intervals For Time
Wed, 4/1 – 5×5 Push Press / For Time
Thur, 4/2 – 4×6:00 AMRAP (Rounds + Reps)
Fri, 4/3 – For Time
Sat, 4/4 – Bring a Friend Day – PARTNER WOD For Time / 1R Squat Clean Thruster
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Push Press (Weight)
A/B Clock: 30
(12) 5×5 PUSH
PRESS (rack)
Work up to a 5
Rep Heavy Push
Press for the day.
Add weight based
on feel. Partner
Up!
SCALE DOWN:
3R or AMRAP
12 Hang Power
Cleans (2 DB’s
or BB)
9 Push Press
60 Plank
Shoulder Taps
P-Lot Farmer’s
Carry
48 WB Russian
Twists
3:00 transition
into the B workout…
Jump Rope, Wall Balls, and DB Snatches (Time)
(15) For Time /
Goal: Sub 12
Competitor:
80 DOUBLE UNDER’S
40 WALL BALLS 20/14
24 ALT DB SNATCHES 65/45
60 DOUBLE UNDER’S
30 WALL BALLS
20 ALT DB SNATCHES
40 DOUBLE UNDER’S
20 WALL BALLS
16 ALT DB SNATCHES
Rx: 20/14 WB *
50/35 DB
Performance:
14/12 WB * 35/20 DB
100/80/60 SINGLE
UNDER’S
Modifications:
Dubs: Scale
up to :45 Sec
Dub attempts
or a mix of Singles
Dubs or 150 (120)
Toe Taps (plate)
or 9/6 Ski Erg
WB Shots:
Scale the load
(MOD: use a low
Box)
DB Snatches:
Scale the load
or perform Alt.
Hang Power
Snatches