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
Snatches, Pull Ups, Push Ups, Air Squats, and Running (Time)
(30) For Time /
Goal: 23
* 400 M RUN
3 Rounds:
7 POWER SNATCHES 115/75
5/3 STRICT PULL UPS
10 C2G PUSH UPS
15 AIR SQUATS
*400 M RUN
2 Rounds:
7 POWER SNATCHES 135/95
5/3 STRICT PULL UPS
10 C2G PUSH UPS
15 AIR SQUATS
*400 M RUN
1 Round:
7 POWER SNATCHES 155/105
5/3 STRICT PULL UPS
10 C2G PUSH UPS
15 AIR SQUATS
*400 M RUN
Rx:
95/65 *115/75 * 135/95
5/3 BANDED STRICT
PULL UPS (M: Red /
W: Black) OR 7 C2B
PULL UPS
Performance:
75/55 * 95/65 * 115/75
7 PULL UPS
OR 9 JUMPING PULL UPS
Modifications:
Running: 200 M,
Parking Lot Run
(2 KB Farmers Carry),
or see Run MOD’s
at the Coaches
stand.
Power Snatches:
Scale the load or
perform Hang Power
Snatches or 12 Alt.
Power Snatches
Pull Ups:
12 Strict Ring Rows
Push Ups: Knees
Air Squats: Partial
Squats