Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy & healthy New Year. Cheers!
*See WODIFY, for this week’s schedule change.
Event: Sat, 1/3 – “Bring A Friend Day – Partner WOD” .. Invite a first time guest, local resident!
Week at a Glance:
Mon, 12/29 – (15) 5×3 Paused Front Squat / (12) 3 Rounds For Time
Tue, 12/30 – For Time / (Remaining Time) 5×2 Low Hang Squat Snatch
Wed, 12/31 – (26) AMRAP – “New Years Eve – Partner WOD”
Thur, 1/1 – Closed… Happy New Year!
Fri, 1/2 – (30) Benchmark WOD “Annie” / For Time
Sat, 1/3 – (30) For Time – “Bring A Friend Day – Partner WOD”
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
(15) 5×3 PAUSED
FRONT SQUAT (rack)
Work up to a
heavy 3 Rep
Heavy Pause
Front Squat –
3 Sec hold
at the bottom.
Add weight
based on feel.
Partner up!
STRENGTH ALT.:
3R or AMRAP
7/5 Cal (any)
Machine
15 Goblet
Squats
P-Lot Run w/Ball
15 V-Ups or S/L
Alt. Knee Hugs
(Crunches).
3:00 transition
into the B Workout…
Jump Rope, Wall Balls, and Hang Power Clean (Time)
(12) 3 Rounds For Time /
Goal: Sub 10
Competitor:
60 DOUBLE UNDER’S
30 WB SHOTS 20/14
10 HANG POWER
CLEANS 155/105
Rx: 135/95 BB
Performance:
95/65 BB +/-
80 SINGLE UNDER’S
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of Dubs
/ Singles, or 180
(120) Toe Taps,
or 7/5 Cal Ski
Erg.
WB Shots:
Scale the load
(MOD: ½ Squat).
Hang Power Cleans:
Scale the load
(BB or 2 DB’s).