Announcements
*EVENTS:
FREE POOL WOD’s: JUNE 21st & JULY 26th @ 9am w/Laura (Township Pool)
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
WEEK AT A GLANCE:
Monday, 6/16 – Back Squat % / (10) AMRAP
Tuesday, 6/17 – Deadlift % / (12) 3 Rounds For Time
Wednesday, 6/18 – (27) 7:00 Intervals x 3 (AMRAP – Reps)
Thursday, 6/19 – (35) PARTNER WOD For Time
Friday, 6/20 – (20) AMRAP – Courtesy of “CrossFit Community Cup WOD 1”
Saturday, 6/21 – (30) For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*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, Toes to Bar, and Power Snatches (AMRAP – Reps)
(27) 7:00 INTERVALS X 3R
Goal: 20-30+ Snatches
Rest 3:00 b/t Intervals.
Score is total # of Power
Snatches for all 3 Intervals.
Competitor:
800 M RUN
25 TOES TO BAR
*ME POWER SNATCHES 135/95
Rx:
20 TOES TO BAR
115/75 BB
Performance: 95/65 +/-
15 (12) TOES TO BAR
(RING) OR 25 HANGING
KNEE RAISES
Modifications:
Running: 200 M
Run, Parking Lot
Farmers Carry, 1000/
800 M (500/400 M)
Row or 2000/1600 M
or 1600/1200 M Bike
Erg.
Toes to Bar: Scale up
to TTB (Ring) attempts
or a mix of TTB (Ring)
or Hanging Knee Raises
or Toes to Rig (BF Sit
Ups).
Power Snatches: Scale
the load or perform
Hang Power Snatches
or ME Alt. DB Snatches.