Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time,
email Heather: Heather.cflpf@gmail.com.***
***Friendly Request, Please add a pic to your WODIFY profile, so your fellow LPF peeps
can put a name with a face. Let’s keep building our community!
EVENTS:
Annual In-House “Comp Style” Partner WOD & Potluck Social – ALL LEVELS WELCOME!
Fri, 12/12 (5PM – 8PM). Bring a friend, bring a dish. Sign-Up in WODIFY.
Week at a Glance:
Mon, 12/1 – (12) 3 Sec Pause Front Squat / (15) 5 Rounds For Time
Tue, 12/2 – (12) 5×5 Romanian Deadlift / (15) For Time
Wed, 12/3 – (12) Shoulder to OH BB Complex / (12) AMRAP
Thur, 12/4 – (35) “Active Recovery” For Time
Fri, 12/5 – (30) For Time / (Remaining Time) BB Complex (Snatch Balance + OH Squat)
Sat, 12/6 – (30) 3 Sets 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
O/H SQUATS, PULL UPS, AND HSPU (Time)
(30) For Time /
Goal: Sub 25
Competitor:
*Perform a 500/400
M Row at the start
of each round (3x).
21-15-9
OVERHEAD SQUATS 135/95
C2B PULL UPS
HANDSTAND PUSH UPS
Rx:
*500/400 M SKI
115/75 BB
PULL UPS
Performance:
*1000/800 M BIKE ERG
OR 20/15 CAL ECHO BIKE
75/55 +/-
15-12-9 PULL UPS OR
21-15-9 JUMPING PULL UPS
BB PUSH PRESS
Modifications:
Machine Work:
Scale as needed.
Chat w/your Coach.
Overhead Squats:
Scale the load
or perform Back
Squats or 2 DB
Front Squats.
Pull Ups: 21-15-9
Strict Ring Rows
Handstand Push Ups:
Scale up to any
variation of HSPU
(ABMAT, Box or
Ground Pike Push
Ups.
Snatch Balance + Overhead Squat (Weight)
With time remaining work up to a heavy BB Complex for the day:
1 SNATCH BALANCE +
1 OVERHEAD SQUAT
(OFF THE RACK)