Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga sesh:
JUNE: Sat, 6/8 11:15AM & Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com
during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Running, Hang Power Snatches, and Toes to Bar (Time)
A/B Clock: 30
4 Rounds For Time /
Goal: Sub 3:30
*Slowest interval = your time! Rest
1:00 b/t intervals.
Rx:
200 M RUN
12 HANG POWER SNATCHES 95/65
12 TOES TO BAR
6 HANG POWER SNATCHES
6 TOES TO BAR
Performance: 75/55+
15 / 9 HANGING KNEE RAISES
Modifications:
Running: Parking Lot Run or
250 / 200 M Row or 500 / 400 M
Bike Erg
Toes to Bar: Scale up to (9/6)
Toes to Bar (Ring) attempts
or perform 15/9 Toes to Rig
(BFSU)
Hang Power Snatches: Lighten
the load or perform 16/12 Alt.
DB Hang Power Snatches
Rest as needed then move
onto the B workout…
Snatch Barbell Complex (Weight)
(Remaining Time) Work up to a
heavy Snatch Complex for the day.
Add weight based on feel. Partner up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT (UB)
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
1 BACK SQUAT (UB)
STRENGTH ALTERNATIVE:
3RFT or AMRAP
9 Hang Power Snatches
or 9/9 (1) DB Hang Power Snatches
9/7 Echo Bike
27 Crunches (any style)