Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time,
email Heather: Heather.cflpf@gmail.com.***
***Friendly Request, Please add a pic to your WODIFY profile, so your fellow LPF peeps
can put a name with a face. Let’s keep building our community!
EVENTS:
Annual In-House “Comp Style” Partner WOD & Potluck Social – ALL LEVELS WELCOME!
Fri, 12/12 (5PM – 8PM). Bring a friend, bring a dish. Sign-Up in WODIFY.
Week at a Glance:
Mon, 12/1 – (12) 3 Sec Pause Front Squat / (15) 5 Rounds For Time
Tue, 12/2 – (12) 5×5 Romanian Deadlift / (15) For Time
Wed, 12/3 – (12) Shoulder to OH BB Complex / (12) AMRAP
Thur, 12/4 – (35) “Active Recovery” For Time
Fri, 12/5 – (30) For Time / (Remaining Time) BB Complex (Snatch Balance + OH Squat)
Sat, 12/6 – (30) 3 Sets For Time
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
Romanian Deadlift (Weight)
A/B Clock: 30
(12) 5×5
ROMANIAN DEADLIFT
(ground) + STRICT
C2G PUSH UPS
Warm up to a
moderately heavy
set of 5 Romanian
Deadlifts, then
complete 4 more
sets at that weight
*Superset: 15, 12 or
10 Strict C2G Push
Ups.
*RDL’s: Focus on
form, hamstring
engagement & pace –
3 sec down, 1 sec up.
STRENGTH ALT.
3R or AMRAP
9/7 Cal (any) Machine
15 “elevated” KB
Traditional DL
(45 x 2 BP’s)
15 V-Ups or
30 Alt. S/L
Knee Hugs
3:00 transition into
the B workout…
WALL BALLS, DB SNATCHES, AND BURPEE BOX JUMP OVERS (Time)
(15) For Time /
Goal: Sub 13
Competitor:
30 WALL BALLS 30/20
30 ALT. DB SNATCHES 65/45
20 LAT BURPEES OTDB
20 WALL BALLS
20 ALT DB SNATCHES
15 LAT BURPEES OTDB
15 WALL BALLS
15 ALT DB SNATCHES
10 LAT BURPEES OTDB
Rx:
50/35 DB * 20/14 WB
Performance:
35/20 DB * 14/12 WB
Modifications:
Wall Ball Shots:
Scale the load
(MOD: Use a box).
DB Snatches:
Scale the load
or perform DB
Hang Power
Snatches.
Burpees OTDB:
Up Down + Hop
or Step Over’s.