Announcements
Shoutout to our teams who competed on Saturday at The Sandbox Games @ CF Pompano Beach:
Rx Female: Stefany & Coreen – 1st Place / Rx Male: Yas & Johny – 2nd Place / Rx Male: Phil & Casey – 3rd Place /
Rx Female: Kelli & Dani – 7th Place. Bravo! Members, when you see our athletes at the gym, congratulate them!
EVENTS:
Halloween Partner WOD & Costume Contest – Fri, 10/31
BroYoga – Sat, 11/1 @ 11:15am
Week at a Glance:
Mon, 10/27 – AMRAP (12) “2015 CF LIFTOFF WOD 3” / Clean Complex
Tue, 10/28 – 10 Rounds For Time
Wed, 10/29 – AMRAP (12) / 1R Heavy Squat Snatch
Thur, 10/30 – ACTIVE RECOVERY – Repeat from 11/01/2024
Fri, 10/31 – HALLOWEEN PARTNER WOD “For Time” – Wear your costume!
Sat, 11/1 – Bring a Friend Day – PARTNER WOD “AMRAP”
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Rope Climbs, Snatches, and HSPU (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: 4R-5R+
Competitor:
2 LEGLESS ROPE CLIMBS
12 ALT DB SNATCHES 65/45
12 DEFICIT HSPU
M: 45+25BPx2 / W: 45×2
(each side)
Rx:
12 HSPU
12 ALT DB SNATCHES 50/35
2 ROPE CLIMBS
Performance:
12 STRICT RING ROWS
12 ALT DB SNATCH 35/20
12 (2) DB PUSH PRESS
(Or 12 Seated Strict
Press)
Modifications:
HS Push Ups:
Scale the reps
or perform any
variation (ABMAT+,
Box or Ground Pike
Push Up)
DB Snatches:
Scale the load
or perform Alt
Hang Power
Snatches.
Rope Climbs:
Scale up to
1 Rx or 2 (1) Knotted
Rope Climbs or
partial (any kind)
or perform 4 Lay
to Stand or 12
Renegade Rows.
3:00 transition
into the B workout…
Snatch (Weight)
(Remaining Time)
Work up to a heavy
2 Rep Squat Snatch
for the day. Add
weight based on feel.
Partner up!
*Perform 2 Squat
Snatches – singles
only. Rest 3-5 sec
b/t reps.
2-2-2-2-2
SQUAT SNATCH
SCALE DOWN:
POWER OR HANG
POWER SNATCH
STRENGTH ALT:
3R or AMRAP
20 KB Russian Swings
7/5 Cal (any machine)
20 KB High Pulls
P-Lot Farmers Carry
(2 DB’s)
48 Bicycle Kicks