Announcements
***Congrats to our athletes who took on HYROX this past weekend – Yas/Jacki, Mike/Paulo & Ryan/Ashley.
Great job guys… WOO HOO!
WEEK AT A GLANCE:
Reminder! We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/21 – (15) 1RM Front Squat / (12) *Courtesy of Crossfit.com – 5R For Time
Tuesday, 4/22 – (10) EMOM / (20) For Time
Wednesday, 4/23 – (30) 4 Intervals For Time
Thursday, 4/24 – ACTIVE RECOVERY – Re-test from 9/12/24
Friday, 4/25 – “MURPH PREP” For Time
Saturday, 4/26 – (30) For Time
Members, Please wipe down & put away “all” of your equipment after your workout. This includes wiping down
your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Running, TTB, Box Jump Overs, and Cleans (Time)
(30) 4 X INTERVALS
FOR TIME / Goal: Sub
4:45
REST :90 sec b/t intervals.
Slowest time = your score.
Deduct rest time from your
score. *Step downs (from box)
are required!
Competitor:
400 M RUN
15 TOES TO BAR
12 BOX JUMP OVER’S “24/20
9 POWER CLEANS 165/115
6 HANG SQUAT CLEANS
Rx:
12 TOES TO BAR
145/100 BB, * “24/20 BOX
Performance:
15 HANGING KNEE RAISES
95/65 BB +/- * “24/20 BOX
Modifications:
Running: 200 M
Run, 500/400 M
Row or 1000/800 M
Bike Erg.
Toes to Bar: Scale
up to TTB (Ring)
attempts (any #)
or a mix (any variation),
or Toes to Rig (BFSU).
Box Jump Over’s:
Scale the box height
or jump onto stacked
BP’s or perform Step
Up & Over’s or 96 Alt.
Toe Taps.
Power Cleans: Scale
the load or perform
Hang Power Cleans
(BB or 2 DB’s).
Hang Squat Cleans:
Same as Power Cleans..
with or without the
squat).