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
Snatch BB Cycling (AMRAP – Rounds)
A/B Clock: 27
(10) “BB Cycle”
POWER SNATCH
EMOM
*C/Rx= All 10 :00
must be performed
UB. No ground
pauses allowed!
Competitor:
115/75 X 7 X 3:00
135/95 X 5 X 3:00
155/105 X 3 X 4:00
Rx:
95/65*115/75*135/95 BB
Performance:
75/55*95/65*115/75 +/- BB
Modifications:
9/7/5 Hang Power
Snatches or 14/
12/10 Alt. DB
Snatches
STRENGTH ALT:
7 Power or Hang
Power Snatches
7 Calorie (any) Machine
14 Alt. Knee Hugs
3:00 transition
into the B workout…
Jump Rope, Toes to Bar, and Devil Press (AMRAP – Reps)
(14) 2:00 ON/1:00 OFF
X 5 Rounds /
Goal: 25-35 Reps+
*Score is TTL Devils
Press x 5R
Competitor:
45 DOUBLE UNDER’S
15 TOES TO BAR
ME ALT DEVIL PRESS 65/45
Rx: 50/35 DB
12 TOES TO BAR
Performance: 35/20 DB
65 SINGLE UNDER’S
10 (8) TOES TO BAR (RING)
ATTEMPTS OR 15 HANGING
KNEE RAISES
Modifications:
Dubs: Scale the
reps above or
perform a mix
of Dubs/Singles
(:45 sec ME) or
perform 96 Toe
Taps (plate) or 5/4
Cal any Machine.
Toes to Bar:
Scale the
reps above or
perform Toes to Rig
(BF Sit Ups).
Devils Press:
Scale the load
or perform Up
Down + Hop
or Step Over’s.