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
BB Complex (Weight)
A/B Clock: 27
(12) Work up to a heavy
BB Complex for the
day. Add weight based
on feel. Partner up!
2 SQUAT CLEANS +
1 FRONT SQUAT +
1 PUSH JERK +
1 SPLIT JERK
*Cleans are not to
be performed UB –
Rest 3-5 sec b/t
Cleans, then finish
the complex.
SCALE DOWN:
2 POWER CLEANS +
1 FRONT SQUAT
2 SHOULDER TO OH
STRENGTH ALT.:
3R or AMRAP
14 Hop Over’s
5 Power Cleans
3 Front Squats
2 Shoulder to OH
Parking Lot Run
3:00 transition into
the B workout…
Pull Ups, Squat Cleans, Power Cleans and Lunges (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 3R-4R+
Competitor:
5 ROUNDS:
3 RING MUSCLE UPS
OR 4 BAR MUSCLE UPS
6 SQUAT CLEANS 165/115
AMRAP (Remaning Time)
12 ALT S/L LEGGED SQUATS
6 POWER CLEANS
Rx: 145/100 BB
3 BAR MUSCLE UPS
OR 7 C2B PULL UPS
20 JUMPING LUNGES
Performance: 95/65 +/- BB
9 PULL UPS
OR 12 JUMPING PULL UPS
20 JUMPING LUNGES
Modifications:
Pull Ups: Scale the
reps or perform
9 Strict Ring Rows.
BB Work: Scale the
load or perform
Power / Hang Power
Cleans (BB or 2 DB’s).
Jumping Lunges:
Scale the reps
or perform traditional
Alt. Lunges (w/ or w/
out assistance.