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
Front Squats, Machine Work, Jump Rope, and Hang Power Cleans (Time)
A/B Clock: 32
4 Sets For Time /
Goal: Sub 16
Rest 1:00 b/t sets.
Your score is the time
it takes complete all
4 Sets minus 3:00
Rest.
Competitor:
10 FRONT SQUATS 155/105
250/200 M ROW
50 DOUBLE UNDER’S
250/200 M ROW
10 HANG POWER CLEANS
RD 2: 12/9 ECHO
RD 3: 250/200 M SKI
RD 4: 200 M RUN
Rx: 135/95
ECHO/SKI/RUN/ROW
Performance: 95/65
75 SINGLE UNDER’S
SKI/RUN/ROW/ECHO
Modifications:
BB Work: Scale the
load as needed, or
use DB’s.
Dubs: Scale up to
Dub attempts or a
mix of any variation
or perform 100
Toe Taps (plates)
or 7/5 Cal Ski Erg.
Machine Work:
Adjust as needed.
Chat w/your coach.
3:00 transition
into the B workout…
Front Squats (Weight)
(Remaining Time)
3 Rep MAX Front Squat
(ground)
*A Squat Clean for
the 1st rep counts
as 1 Front Squat.
STRENGTH ALT.:
3R or AMRAP
20 Squats (any
variation)
50 Plank
Shoulder Taps
P-Lot Run
16 V-Ups or 32
Crunches