Announcements
EVENTS:
*Last Chance! Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us! Don’t forget to reserve your “heat time” in Wodify.
*REMINDERS:
Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. The same goes for our “Winter Clothing Drive”. This one ends on 12/30.
WEEK AT A GLANCE:
Monday, 12/9 – Front Squat % / (12) AMRAP
Tuesday, 12/3 – (25) E5MOM x 5 Rounds
Wednesday, 12/4 – Shoulder Press for % / (12) For Time
Thursday 12/5 – (29) ACTIVE RECOVERY
Friday, 12/6 – (30) 5 Rounds “interval Work” (AM) / In-House Team Comp (PM)
Saturday, 12/7 – (30) 5 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT (rack) %
*Based off 90% +20lbs. of
your 1RM. Warm-up to
70%, then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 20 lbs = 290
70% of 290 = 205
80% of 290 = 235
90% of 290 = 260
*ME Reps is at least 3
SCALE DOWN:
3 Rep Heavy Front Squat
STRENGTH ALTERNATIVE:
AMRAP
1:00 Wall Sit
20 Plank Shoulder Taps
:30 Sec ME Air Squats
20 Plank Shoulder Taps
:30 Sec ME Squat Jumps
20 Plank Shoulder Taps
1:00 ME BF Sit Ups
Parking Lot Run
3:00 transition into
the B workout…
Hang Squat Cleans, Burpees, S2O, and Toes to Bar (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 3R-4R+
Competitor:
10 HANG SQUAT CLEANS 165/115
10 LAT BURPEES OTB
10 SHOULDER TO OVERHEAD
10 TOES TO BAR
Rx: 145/100
Performance: 115/75+/-
HANGING KNEE RAISES
Modifications:
Hang Squat Cleans:
Lighten the load
or perform Hang
Power Cleans or
use (2) DB’s for
any variation.
LAT Burpees OTB:
Up/Down + Hop
or Step Over.
Shoulder to OH:
Lighten the load
or use (2) DB’s.
Toes to Bar: Scale
up to TTB (or Ring)
attempts or a mix
or Toes to Rig (BFSU).