Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time, text Heather: Heather.cflpf@gmail.com.***
EVENTS:
Thanksgiving Day, 11/27 – see schedule change
Black Friday, 11/28 – see schedule change
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/24 – (12) BB Clean Complex / (12) AMCAP (Calories)
Tue, 11/25 – (10) AMRAP (Reps) / (14) 3 Sets (ME Reps)
Wed, 11/26 – (12) BB Snatch Complex / (15) 3R For Time
Thur, 11/27 – Thanksgiving Day Partner WOD – 2R For Time
Fri, 11/28 – (35) Partner WOD For Time
Sat, 11/29 – (30) For Time
*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
BB Complex (Weight)
A/B Clock: 27
(12) Work up to a
heavy BB Complex
for the day. Add weight
based on feel.
Partner up!
*Reps do not have to
be UB – rest no more
than 3-5 sec b/t
movements.
1 POWER CLEAN +
1 SQUAT CLEAN +
1 SQUAT CLEAN THRUSTER
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN +
1 SQUAT CLEAN THRUSTER
OR 1 FRONT SQUAT
STRENGTH ALT.:
3R or AMRAP
3 Power Cleans
2 Hang Power Cleans
1 Front Squat
(BB or 2 DB’s)
9 Hop Over’s
12 V-Ups or
36 Crunches
1:00 Plank Hold
3:00 transition
into the B workout…
Deadllifts, Hang Power Clean & Jerks, Thrusters, and Machine Work (Calories)
(12) AMCAP (Cals) /
Goal: 40-60+ Cals
Competitor:
60 DEADLIFTS 115/75
40 HANG POWER CJ
20 THRUSTERS
*AMCAP: SKI ERG CALS
Rx: 95/65 BB
*AMCAP: ROW CALS
Performance: 75/55 BB
*AMCAP: ECHO BIKE
OR BIKE ERG CALS
Modifications:
BB Work: Scale
the load or use
2 BB’s or 1 BB
/ 2 DB’s.