Announcements
EVENTS:
VETERANS DAY , 11/11 – Hero WOD “CHAD”
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/10 – 5 Rounds For Time / For Time
Tue, 11/11 – Hero WOD “CHAD”.. alternatives will be offered.
Wed, 11/12 – (10) “Snatch” EMOM / 2:00 ON/1:00 x 5 Rounds
Thur, 11/13 – Active Recovery-ish.. PARTNER WOD
Fri, 11/14 – “Clean/Squat/STOH” BB Complex / (12) AMRAP
Sat, 11/15 – (11) AMRAP / (9) AMRAP
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Push Ups and Pull Ups (AMRAP – Reps)
A/B Clock: 31
(15) 5 Sets /
Goal: 25-45 Reps+
*Score: Total
Pull Ups. Push
Ups are strict
to depth. *Rest :90
sec b/t efforts!
This is Strength,
not a Met Con.
Focus on quality
reps.
Competitor:
15/12 (2) DB PUSH
UPS 65/45
*Directly into…
ME STRICT PULL UPS
(UB)
Rx: 12/10 (2) DB PUSH
UPS 50/35
ME BANDED STRICT PULL UPS
M: Red / W: Orange (UB)
Performance:
12/10 (2) DB PUSH
UPS 35/20
ME BANDED PULL UPS
(Strict or Kipping) UB
Modifications:
Push Ups:
Perform traditional
Push Ups (No DB’s)
(MOD: Knees).
Pull Ups:
ME Strict Ring Rows
(feet under Rig)
or 2 DB Bent Over
Rows.
2:00 transition
into the B workout..
Hang Power Cleans and S20 (Time)
(10/14) FOR TIME /
GOAL: Sub 9/12
*These are HARD caps!
Competitor /
Rx: 10:00 CAP
Performance:
14:00 CAP
3 ROUNDS
9 HANG POWER CLEANS 115/75
9 PUSH PRESS
*Directly Into…
3 ROUNDS
7 HANG POWER CLEANS 135/95
7 PUSH JERKS
*Directly Into…
3 ROUNDS
5 HANG POWER CLEANS 155/105
5 SPLIT JERKS (Only)
Rx:
95/65*115/75*135/95
Performance: 75/55*85/60*95/65+/-
Modifications:
Hang Power Cleans:
Scale the loads.
Ok to stay at the
same weight,
or perform 2 DB
Hang Power Cleans
Shoulder to OH:
Scale the load or
movements: Push
Press or Push
Jerks Only (BB
or 2 DB’s). MOD:
Use a BB for HPC,
and DB’s for STOH.