Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy, healthy and
a very Merry Christmas. Blessings to you all!
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
*See WODIFY, for this week’s schedule change.
Week at a Glance:
Mon, 12/22 – (12) 5 Rep Strict Press / (15) For Time
Tue, 12/23 – (15) 5 Rep Back Squat / (12) For Time
Wed, 12/24 – 12 Bars of Christmas. *Modifications will be offered… Look out for the “12 Bars” email.
Thur, 12/25 – Closed… Merry Christmas!
Fri, 12/126 – (15) 3 Rep Deadlift / (12) 3 Rounds For Time
Sat, 12/27 – (30) 4 Rounds For Time
Crossfit LPF – CrossFit
Strict Press and Pull Ups (Weight)
A/B Clock: 30
(12) Work up to a
5 Rep heavy Strict
Press while super
setting ME Pull
Ups b/t sets.
*5×5 STRICT PRESS
(Ground)
*Super Set 5 ME
UB sets of Strict
Pull Ups. *Add
ttl. # of Pull Ups
completed
in Wodify
(notes).
SCALE DOWN:
M: Red Band /
W: Black Band
or any thicker
band or Strict
Ring Rows.
STRENGTH ALT.:
3R or AMRAP
12 (2) DB Strict Press
10 Strict Pull Ups
or 15 Strict R-Rows
30 Crunches
9/7 Cal (any)
Machine
3:00 transition
into the B
workout…
C&J, Jump Rope, and Front Squats (Time)
(15) For Time /
Goal: Sub 14
Competitor:
2 ROUNDS:
25 CLEAN & JERKS 115/75
75 DOUBLE UNDER’S
25 FRONT SQUATS
75 DOUBLE UNDER’S
Rx: 95/65
Performance: 75/55+/-
100 SINGLE UNDER’S
Modifications:
Clean & Jerks:
Scale the load
or use 2 DB’s.
Dubs: Scale
up to Dub
attempts or a
mix of Dubs
& Singles,
or perform
120 Toe Taps
(plate) or
9/7 (7/5) Cal
any Machine.
Front Squats:
Scale the load
or use 2 DB’s.