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
Front squat (Weight)
A/B Clock: 30
(12) 3 Sec Pause
Front Squat (Rack)
Work up to a 3
Rep heavy Front
Squat for the day.
Add weight based
on feel. Partner up!
*Strict 3 sec pause
at the bottom of
the Squat.
SCALE DOWN:
3 Rep Heavy
Front Squat. No
Pause.
STRENGTH ALT.:
3R or AMRAP
20 Air Squats
1:00 Wall Sit
(below depth)
25 Dubs or
75 Singles
15 HR Push Ups
(MOD: Knees)
3:00 transition
into the B workout…
Running, Toes to Bar, and Cleans (Time)
(15) 5 Rounds For Time /
Goal: Sub 13
Competitor:
200 M RUN
12 TOES TO BAR
4 SQUAT CLEANS 205/135
Rx: 185/125
Performance: 95/65 +/-
10 TOES TO BAR OR
15 HANGING KNEE RAISES
Modifications:
Running: See Run
MOD’s at the Coaches
stand or perform
P-Lot Farmer’s Carry.
Toes to Bar: Scale
up to TTB (Rings) or
any variations & reps,
or perform Toes to
Rig (BF Sit Ups).
Squat Cleans:
Scale the load
or perform Power
Cleans or Hang
Power Cleans (BB
or 2 DB’s).