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
Snatch BB Complex (Weight)
A/B Clock: 30
(12) Work up to a
heavy Snatch
Complex for the
day. Add weight
based on feel.
Partner up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH
= UB
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH
= UB
STRENGTH ALT.:
3R or AMRAP
7/5 Calorie Machine
7 (5) Power Snatches
5 (3) Hang Power Snatches
48 Bicycle Kicks
3:00 transition into
the B workout…
Running, Snatches, and Step Ups (Time)
(15) 3R For Time /
Goal: Sub 14
*Box Height: “20
(M/F – all divisions)
400 M RUN
20 (1) ALT DB HANG
POWER SNATCH
20 (1) ALT DB BOX STEP UPS
400 M RUN
16 (1) ALT DB HANG
POWER SNATCH
16 (1) ALT DB BOX STEP UPS
400 M RUN
12 (1) ALT DB HANG
POWER SNATCH
12 (1) ALT DB BOX STEP UPS
Competitor: 50/35
Rx: 45/25
Performance: 35/20
Modifications:
Running: 200
M Run or See Run
MOD’s at the Coaches
stand.
Hang Power Snatches:
Scale the load.
Step Ups: Scale the
box height or lighten
the load, or use no
weight.