Announcements
Members, Please reserve your classes before arriving to the gym, so that coaches can properly plan out the hour. By coming without a reservation, you run the risk of not getting in. We want to ensure that everyone gets a spot. Parents… please do not let your kiddos play with the gym equipment, especially the weights. Thank you for your support!
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/17 – (30) AMRAP & For Time / (Remaining Time) BB Clean & Jerk Complex
Tuesday, 3/18 – (15) 3:00 On / 1:00 Off / (15) 5 Rep Front Squat (rack)
Wednesday, 3/19 – (30) For Time
Thursday, 3/20 – (30) “ACTIVE RECOVERY”
Friday, 3/21 – (10) For Time / (15) For Time
Saturday, 3/22 – (35) HYROX Style PARTNER Workout
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, Snatches and Pull Ups (Time)
(32) For Time /
Goal: Sub 27
*Your score is time with
“rest” periods included.
Competitor:
*B/I: 800 M RUN
21-15-9
ALT. DB SNATCHES 65/45
PULL UPS
REST :90 SEC
*B/I: 400 M RUN
15-12-9
HANG POWER SNATCHES 115/75
C2B PULL UPS
REST :90 SEC
*B/I: 200 M RUN
9-7-5
SQUAT SNATCHES 135/95
RING MUSCLE UPS/
OR BAR MUSCLE UPS
Rx:
PART 1: 50/35 DB
* PULL UPS
PART 2: 95/65
* C2B PULL UPS
PART 3: 115/75
* C2B PULL UPS OR
5-5-5 OR 3-3-3
(Note rep option in Wodify)
BAR MUSCLE UPS
Performance:
PART 1: 35/20 DB
RING ROWS OR
JUMPING PULL UPS
PART 2: 75/55 +/-
JUMPING PULL UPS
OR PULL UPS
PART 3: 95/65 +/-
PULL UPS
OR C2B PULL UPS
Modifications:
Run: Scale to
400 M / 200 M / PLR
Snatches: Scale
the load or the
movement.
Pull Ups: Scale
the reps or the
movement. OK to
choose one, and
stick with that every
round.