Announcements
The 2025 CrossFit Open is February 29th – March 18th. Go to games.crrossfit.com to sign-up. ALL LEVELS WELCOME!
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*BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE:
Monday, 2/3 – (30) For Time
Tuesday, 2/4 – (12) :90 Sec On / :30 Off x 6R / (15) 5×1 Clean & Jerk Complex
Wednesday, 2/5 – (30) For Time
Thursday, 2/6 – (30) For Time – ACTIVE RECOVERY
Friday, 2/7 – (15) 3R Pause Back Squats / (10) AMRAP
Saturday, 2/8 – (30) HYROX Style PARTNER WOD
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
Box Jumps, Box Step Overs, and DB Snatches (Time)
(30) For Time /
Goal: Sub 23
*DB Box Step Over’s –
1 DB… Hold any way.
“24/20 Box (all divisions).
Competitor:
800 M RUN
24 BOX JUMPS
24 ALT. DB SNATCHES 50/35
24 DB ALT. BOX STEP OVER’S
400 M RUN
20 BOX JUMPS
20 ALT. DB SNATCHES
20 DB ALT. BOX STEP OVER’S
200 M RUN
16 BOX JUMPS
16 ALT. DB SNATCHES
16 DB ALT. BOX STEP OVER’S
Rx: 45/25 DB
Performance: 35/20 DB
Modifications:
Running:
800 M: 2000/1600 M
Bike Erg or 1000/
800 M Row
400 M: 1000/800 M
Bike Erg or 500/
400 M Row
200 M: 500/400 M
Bike Erg or 250/
200 M Row
Box Jumps: Scale
the box height or
jump onto stacked BP’s,
or perform Toe Taps
(triple the reps).
DB Snatches: Scale
the load or perform
Hang Power Snatches.
Box Step Over’s: Scale
the box height & weight
or use no weight.