Announcements
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Week at a Glance:
Mon, 12/15 – 4 Sets For Time
Tue, 12/16 – (12) AMRAP / (9) AMRAP
Wed, 12/17 – (12) BB Snatch Complex / (15) 5R For Time
Thur, 12/18- ACTIVE RECOVERY – Partner WOD
Fri, 12/19 – (12) BB Complex / (15) For Time
Sat, 12/20 – (30) For Time
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
S2O Complex (Weight)
A/B Clock: 31
(12) Work up to a
heavy S2O BB
Complex for the
day. Add weight
based on feel.
Partner up!
1 SQUAT CLEAN +
1 PUSH JERK +
1 SPLIT JERK (UB)
SCALE DOWN:
1 SQUAT CLEAN
OR 1 FRONT SQUAT
+ 2 STOH (UB)
(ground)
STRENGTH ALT.:
3R or AMRAP:
7/5 Cal (any) Machine
20 Air Squats
1:00 Wall Sit
20 KB High Pulls
(w/strike)
25 Dubs or
75 Singles
3:00 transition
into the B workout…
Wall Ball, Toes to Bar, and Push Jerks (Time)
(16) For Time /
Goal: Sub 14
36 WALL BALLS 20/14
18 TOES TO BAR
15 PUSH JERKS 155/105
24 WALL BALLS
15 TOES TO BAR
12 PUSH JERKS
18 WALL BALLS
12 TOES TO BAR
9 PUSH JERKS
12 WALL BALLS
9 TOES TO BAR
6 PUSH JERKS
Rx:
135/95 BB * 20/14 WB
Performance:
95/65+/- BB * 14/12+/- WB
Modifications:
Wall Ball Shots:
Scale the load
or use a low Box.
Toes to Bar:
Scale up to
a 12-9-6-3
Toes to Bar
(Rings) or a
set number
of reps or
Toes to Rig
(BFSU).
Push Jerks:
Scale the load
or use 2 DB’s.