Announcements
*Reminder, Aida & Pete are traveling (out of the country) 11/1 – 11/11. Please contact Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday 9AM – 12N for assistance or chat with your coach.
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM / “BroYoga” Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 11/4 – (15) Front Squats for % / (10) AMRAP
Tuesday, 11/5 – (12) Shoulder Press for % / (15) For Time
Wednesday, 11/6 – (30) 5 Rounds For Time *Courtesy of RX Mindset
Thursday 11/7 – (30) Active Recovery
Friday, 11/8 – (30) – 5 Rounds For Time / (Remaining
Time) Clean & Jerk Complex
Saturday, 11/9 – (30) For Time
***Don’t forget about our annual “In-House” Team Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Power Cleans, Hand Stand Push Ups , and Toes to Bar (Time)
(30) 5 Rounds For Time /
Goal: Sub 23
Competitor:
9 POWER CLEANS 165/115
12 DEF-HS PUSH UPS
M: 1 X 45 BP ea. side
W: 1 X 35 BP ea. side
12 TOES TO BAR
Rx:
9 POWER CLEANS 145/100
12 HS PUSH UPS
12 TOES TO BAR
Performance: 115/75+/-
(2) DB PUSH PRESS
HANGING KNEE RAISES
Modifications:
Power Cleans: Scale
the load or perform
Hang Power Cleans
or use 2 DB’s (12 reps)
HS Push Ups: Scale
up to any form (ABMAT,
Box or Pike HSPU)
Toes to Bar: Scale up
TTB (Ring) attempts
or Toes to Rig
Clean & Jerk Complex (Weight)
(Remaining Time) Work up
heavy BB Complex for the
day!
2 SQUAT CLEANS +
1 SHOULDER TO OH
*Break b/t Squat Cleans
(rest no more than 3-5
sec b/t reps)
SCALE DOWN:
2 POWER CLEANS
or 2 HANG POWER CLEANS
+ 1 SHOULDERE to OH
Strength Alternative:
AMRAP
7 Hang Power Cleans
5 Shoulder to Overhead
21 BF Sit Ups