Announcements
*Reminder, Please do not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
Chalk storage – please store all Chalk in this designated bin. Thank you..
EVENTS:
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/16 – (30) For Time / (Remaining Time) Clean & Jerk Complex
Tue, 2/17 – (15) 3 Rep Back Squat / (12) 5 Rounds For Time
Wed, 2/18 – (28:30) 4×6:00 ON / 1:30 OFF (AMRAP) Intervals
Thur, 2/19 – (35) Partner Cardio
Fri, 2/20 – (12) 1 Set – 3 Position Snatch / (10) AMRAP
Sat, 2/21 – (30) For Time “CrossFit Open WOD 16.5 (14.5 Repeat) / (If time remains) 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, Box Jump Overs, and Toes to Bar (AMRAP – Rounds and Reps)
(28:30) 4 X 6:00
ON / 1:30 OFF
INTERVALS /
Goal: 8-10R+
*Continue where
you left off at the
start of each Interval.
Score is total Rounds
+ total Reps.
*Run 400 M at the
start of each interval
(4x). No Push Jerks
allowed!
Competitor:
*BUY IN: 400 M RUN
AMRAP
5 PUSH PRESS 155/105
7 BOX J/O “30/24
9 TOES TO BAR
Rx:
135/95 BB *
“24/20 BOX
Performance:
95/65+/- BB *
“24/20 BOX
HANGING KNEE RAISES
Modifications:
Running: Scale
to 200 M, P-Lot
or a Machine –
see Run Mod’s
at the Coaches
stand.
Push Press:
Scale the load
or use 2 DB’s.
Box J/O: Scale
the Box height
or jump onto
stacked Plates,
or perform 42
Toe Taps or
Step Up & Over’s.
Toes to Bar: Scale
up to Toes to Bar
(Ring) attempts or
a mix of any variation
or perform Toes to Rig
(9 BFSU).