Announcements
EVENTS:
VETERANS DAY , 11/11 – Hero WOD “CHAD”
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/10 – 5 Rounds For Time / For Time
Tue, 11/11 – Hero WOD “CHAD”.. alternatives will be offered.
Wed, 11/12 – (10) “Snatch” EMOM / 2:00 ON/1:00 x 5 Rounds
Thur, 11/13 – Active Recovery-ish.. PARTNER WOD
Fri, 11/14 – “Clean/Squat/STOH” BB Complex / (12) AMRAP
Sat, 11/15 – (11) AMRAP / (9) AMRAP
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
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
Clean & Jerks (Time)
A/B Clock: 24
(5) HARD Cap For Time /
Goal: Sub 3:30 (log
score in both links).
*The Chief starts
at the 6:00 mark.
Benchmark WOD:
“GRACE”
30 CLEAN & JERKS
Rx: 135/95
Performance: 95/65+/-
Modifications:
Clean & Jerks:
Scale the load or
perform Hang
Power Cleans +
Shoulder to OH
(BB or 2 DB’s).
Strict 1:00 Rest
b/t A & B WOD’s…
Power Cleans, Push Ups, and Air Squats (AMRAP – Rounds and Reps)
(19) 5 X 3:00 AMRAP’S /
Goal: 15-20R+ (log
score in both links).
Hero WOD:
“THE CHIEF”
Rest 1:00 b/t AMRAP’s.
Continue where you l
eft off. Score is total
rounds + reps. Use
chips!
Rx:
3 POWER CLEANS 135/95
6 C2G PUSH UPS
9 AIR SQUATS
Performance: 95/65 +/-
Modifications:
Power Cleans:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s).
Push Ups: Knees
Air Squats:
Squat to WB
or Box Squats.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles