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
Deadlift (Weight)
A/B Clock: 30
(15) “Floor Pause” DEADLIFT %
*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 Deadlift
STRENGTH ALTERNATIVE:
AMRAP
20 KB Sumo Deadlifts
40 Plank Shoulder Taps
20 KB Sumo Deadlifts
40 Crunches (any style)
3:00 transition into
the B workout…
Jump Rope, Power Cleans, and Wall Ball Shots (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-5R+
Competitor:
35 DOUBLE UNDER’S
14 WALL BALL SHOTS 30/20
7 POWER CLEANS 165/115
Rx:
20/14 WB * 145/100 BB
Performance:
14/12 WB * 115/75 +/-
Modifications:
Dubs: Work in some
Dub attempts. MOD:
105 Toe Taps (BP’s)
or 7/5 Cal Ski Erg.
Wall Ball Shots:
Scale the load
(partial squat
optional).
Power Cleans:
Scale the load or
perform Hang Power
Cleans (BB or DB’s)