Announcements
EXCITING NEWS! We’ve given our weightlifting platforms a facelift. In order to preserve them, we want to remind you that the platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 @ 11:15am.
MURPH Mon, 5/26 (AM classes only)
FREE Rope Climb/Dub workshop Sat, 6/14
WEEK AT A GLANCE:
Monday, 5/5 – (12) 1RM Shoulder Press / (16) 4R For Time
Tuesday, 5/6 – (32) 4 Intervals For Time / (Remaining Time) 1RM Clean Complex
Wednesday, 5/7 -(12) AMRAP / (15) 3 Rep Back Squat
Thursday, 5/8 – (35) For Time – ACTIVE RECOVERY
Friday, 5/9 – (25) 9/7/5 AMRAP’s
Saturday, 5/10 – (30) 4 Rounds For Time
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *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
Wall Ball Shots, Box Jump Overs, and DB Snatch (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: 5R-6R+
Competitor:
12 WALL BALL SHOTS 30/20
6 BOX JUMP OVERS “30/24
12 ALT. DB SNATCH 65/45
6 BOX JUMP OVERS
Rx: 20/14 WB *
50/35 DB * “24/20 BOX
Performance:
14/12 WB * 35/20 DB
*”24/20 BOX
Modifications:
Wall Ball Shots:
Scale the load
(Opt: partial squat)
BJO: Scale the box
height or jump onto
stacked BP’s or 16 Alt.
Toe Taps (on BP’s) x 2
DB Snatches: Scale the
load or perform Alt.
DB Hang Power
Snatches.
3:00 transition into
the B workout…
Back Squats (Weight)
(15) Work up to a
3 Rep Heavy Back
Squat for the day.
Warm-up: 3-3-3-3-3
Add weight based
on feel. Partner up!
STRENGTH ALTERNATIVE:
3R or AMRAP
20 KB OH Swings
20 Squats (any style)
20 KB High Pulls
20 Squat Jumps
Parking Lot Run