Announcements
Happy Holidays Members! We want to wish you a blessed time with your friends & family. Note: Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon.
*Thank you for donating towards our “Christmas Express Toy Drive”. Our “Winter Clothing Drive” ends on 12/30. The drop is in the warm-up area. Please donate.. 😉
WEEK AT A GLANCE: This is the last week of our strength cycle. We will 1RM starting the week of 1/6.
Monday, 12/23 – Shoulder Press % / (15) E4MOM
Tuesday, 12/24 – (45) “12 Bars of Christmas” (Alternatives will be offered)
Wednesday, 12/25 – We are closed on Christmas Day.
Thursday 12/26 – (15) Front Squat % / (12) For Time
Friday, 12/27 – (10) EMOM / (15) For Time
Saturday, 12/28 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Power Snatches (Weight)
A/B Clock: 29
(10) EMOM /
Goal: Complete ea. set UB
“BB Cycling”
Power Snatches
(progressively loading)
Note: “C” and “Rx” athletes
must perform the workout
as prescribed and unbroken.
Clips are required. * Watch
the BB Cycling Video below 👇
COMPETITOR: UB
#115/85 x7x3:00
#135/95(90) x5x3:00
#155/110(105) x3x4:00
RX:
#105/75 x7x3:00
#115/85 x5x3:00
#135/95 x3x4:00
PERFORMANCE:
#95/65 (#75/45) x7x3:00
#105/65+ (#85/55) x5x3:00
#115/75+ (#95/65) x3x4:00
SCALE DOWNS:
Ok to stay at a weight for
the entire EMOM or add
based on feel – perform
4-6 reps every minute on
the minute. MOD: Hang
Power Snatches.
STRENGTH ALTERNATIVE:
(10) AMRAP
12 Alt. DB Snatches 35/25
24 (20) Jumping Lunges
4:00 transition into the
B workout…
Machine Work, Overhead Squats, and Burpees. (Time)
(15) 3 Rounds For Time /
Goal: Sub 10
*Rest : 90 sec b/t rounds.
Deduct the 3:00 of rest
from your overall time.
Competitor:
RD 1: 12/9 CAL ECHO BIKE
15 OVERHEAD SQUATS 115/75
9 LATERAL BURPEE OTB
RD 2: 15/12 CAL SKI
RD 3: 18/15 CAL ROW
Rx: 95/65 BB
SKI/ROW/ECHO
Performance: 75/55+/-
ROW/ECHO/SKI
Modifications:
Machine Work:
Adjust the work
as needed. Chat w/
your coach.
OH Squats: Scale
the load or perform
BB Back Squats or 2
DB Front Squats.
Burpees OTB: Up/
Down + Hop or Step
Over.