Announcements
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Week at a Glance:
Mon, 12/15 – 4 Sets For Time
Tue, 12/16 – (12) AMRAP / (9) AMRAP
Wed, 12/17 – (12) BB Snatch Complex / (15) 5R For Time
Thur, 12/18- ACTIVE RECOVERY – Partner WOD
Fri, 12/19 – (12) BB Complex / (15) For Time
Sat, 12/20 – (30) For Time
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
Snatch Complex (Weight)
A/B Clock: 30
(12) Snatch BB Complex
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
2 OVERHEAD SQUATS (UB)
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
2 OVERHEAD SQUATS
OR 2 BACK SQUATS (UB)
STRENGTH ALT.:
3R or AMRAP
7 Cal (any) Machine
5 Hang Power Snatches
3 Power Snatches
12 Hop Over’s
15 Air Squats
3:00 Transition
into the B workout…
Running, O/H Squats, and Box Jump Overs (Time)
(15) 5 Rounds For Time /
Goal: Sub 13
Competitor:
200 M RUN
12 OH SQUATS 115/75
9 BOX JUMP OVER’S “30/24
Rx: 95/65 BB * 24/20″ Box
Performance:
75/55+/- BB * 24/20″ Box
Modifications:
Running:
See Run MOD’s
at the Coaches
stand.
OH Squats:
Scale the load
or perform Back
Squats.
Box Jump Over’s:
Scale the Box height
or jump onto stacked
plates, or perform
72 Alt. Toe Taps
(plates) or 9 Step
Up & Over’s.