Announcements
EVENTS!
*Please join us this Fri, 12/6 7PM at Bar Louie’s (Coconut Creek) for “Coach Adam’s” farewell party!
Appetizers will be served…
*Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us!
*YOGA -Sat, 12/7 at 11:15AM.. sign-up in Wodify!
*REMINDER! Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. We’ll take care of the rest. XO!
WEEK AT A GLANCE:
Monday, 12/2 – (15) Back Squat % / (12) AMRAP
Tuesday, 12/3 – (30) For Time
Wednesday, 12/4 – (15) Deadlift % / (10) AMRAP
Thursday 12/5 – (35) ACTIVE RECOVERY
Friday, 12/6 – (12) AMRAP / (Remaning Time) BB Complex
Saturday, 12/7 – (30) “BRING A FRIEND DAY”… Partner WOD!
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT (rack) %
*Based off 90% +20lbs. of
your 1RM. Warm-up to
70%, then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 20 lbs = 290
70% of 290 = 205
80% of 290 = 235
90% of 290 = 260
*ME Reps is at least 3
SCALE DOWN:
3 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
AMRAP
20 Air Squats
40 Mountain Climber’s
20 Squat Jumps
40 Plank Shoulder Taps
1:00 Plank Hold (elbows)
3:00 transition into
the B workout…
3:00 transition into
the B WOD…
Lunges, Devil Press, DB Power Cleans, and Pull Ups (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 5R-7R+
Lunges are suitcase style.
Competitor:
2-4-6-8-10 & so on…
(2) ALT. DB REV LUNGES 50/35
(2) DEVIL PRESS’
(2) DB POWER CLEANS
C2B PULL UPS
Rx: 45/25
PULL UPS
Performance: 35/20
JUMPING PULL UPS
Modifications:
DB Lunges: Lighten
the load or use no
weight.
Devils Press: Lighten
the load. Opt: Up /
Down + Power Snatch.
DB Power Cleans:
Lighten the load
or perform DB Hang
Power Cleans.
Pull Ups: Scale up to
any number of Rx
Pull Ups or a mix
or Strict Ring Rows.