Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy, healthy and
a very Merry Christmas. Blessings to you all!
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
*See WODIFY, for this week’s schedule change.
Week at a Glance:
Mon, 12/22 – (12) 5 Rep Strict Press / (15) For Time
Tue, 12/23 – (15) 5 Rep Back Squat / (12) For Time
Wed, 12/24 – 12 Bars of Christmas. *Modifications will be offered… Look out for the “12 Bars” email.
Thur, 12/25 – Closed… Merry Christmas!
Fri, 12/126 – (15) 3 Rep Deadlift / (12) 3 Rounds For Time
Sat, 12/27 – (30) 4 Rounds For Time
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(15) 5×5 BACK
SQUAT (rack)
Work up to a
heavy 5 Rep
Back Squat.
Add weight
based on feel.
Partner up!
STRENGTH ALT.:
3R or AMRAP
12 Back Squats
24 Hop Over’s
12 Squat Jumps
P-Lot Run w/Ball
48 Bicycle Kicks
3:00 transition
into the B Workout…
Running, DB Snatches, Box Jump Overs, and Reverse Lunges (Time)
(12) For Time /
Goal: Sub 10
*S/A OH R-Lunges:
Switch arms as
needed, alt.
legs.
Competitor:
800 M RUN
40 ALT. DB SNATCHES 50/35
40 BOX JUMP OVERS 24/20
40 S/A DB OVERHEAD
REVERSE LUNGES
Rx: 45/25 DB
Performance: 35/25 DB
Modifications:
Running: 400
M / 200 M or PL
Run or see Run
MOD’s at the
Coaches station.
Snatches:
Scale the load.
Box Jump Over’s:
Scale the Box
height or jump
onto stacked
plates or perform
Box Step Over’s.
S/A OH Lunges:
Scale the load
or perform S/A
Front Rack
Lunges, lunges
(no weight) or
perform assisted
using Rings or
Rig.