Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* 12+ Classes gets you a Sticker! 20+ Classes=Prize Drawing
~HYROX Training Classes Thursdays, Sundays 8:00AM, Contact Andrea for memberships
~11/7 BRING A FRIEND DAY ALL AM CLASSES
~11/14n 9:30AM FREE Surfing Lessons Deerfield Beach with Tom – sign up on clipboard
~11/27 Friendsgiving Potluck Social after AM Classes
~LPF Holiday Party Saturday 12/12 6:00 PM
Week at a Glance:
Mon, 11/2-FS/FT
Tue, 11/3-5 RFT
Wed, 11/4-Push Press/5 AMRAPx3
Thur, 11/5- HYROX and Oly
Fri, 11/6-Pullups/18 EMOM
Sat, 11/7-BRING A FRIEND DAY!
Sun, 11/8-HYROX 8AM, open gym 9-11
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Pull-up progression (Weight)
(30) A/B Clock:
(12) Pull-ups; Take 1:30-2:30 minutes between sets, this is for STRENGTH not as fast as possible. Document weight/reps in comments.
C-
5×3 weighted + 2-sec top hold
Rx-
5×2 + 2-sec top hold
P-
5×1: 5-sec top hold + 5-sec negative
OR
Ring Rows 5×5 + 2-sec top hold
3:00 Transition into…
Pullups, Deadlifts and Squat Cleans (AMRAP – Reps)
(18) EMOM
C-
Min 1-
6-8-10-12-14-16
C2B
Min 2-
6-8-10-12-14-16
Deadlift 185/125
Min 3-
3-4-5-6-7-8
Squat Cleans 185/125
Rx- Pull ups, OR 3-4-5-6-7-8 C2B
BB 155/105
P- Jumping Pull ups OR 3-4-5-6-7-8 Pullups, BB 115/75 +/-
IF YOU CANNOT COMPLETE ALL REPS WITHIN THE MINUTE- complete as many reps as you can in 45 seconds, rest and move on.
Score is total reps completed, must complete within each minute. Goal should be to have work/rest intervals until possibly the last cycle.
Max C score- 165
Lower reps- 132