Announcements
***Please check your email for an important announcement.
*EVENT: Sign-up for our Fri, 12/13 Annual In-House “TEAM COMP” – ALL LEVELS WELCOME! Need a partner? Ask us!
IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/25 – (12) Shoulder Press % / (15) 5 Rounds For Time
Tuesday, 11/26 – (30) 9 Rounds For Time
Wednesday, 11/27 – (15) Front Squat % / (10) AMRAP
“Thanksgiving” Thursday 11/28 – (28) PARTNER AMRAP
“Black” Friday, 11/29 – (30) ACTIVE RECOVERY
Saturday, 11/23 – (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
Shoulder Press (Weight)
(12) SHOULDER PRESS (rack) %
*Based off 90% +10lbs. of
your 1RM. Warm-up to
65%, then perform:
65% x 5
75% x 5
85% x 5+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 20 lbs = 290
65% of 290 = 190
75% of 290 = 220
85% of 290 = 245
*ME Reps is at least 5
SCALE DOWN:
5 Rep Heavy Shoulder Press
STRENGTH ALTERNATIVE:
3RFT or AMRAP
9 Hand Release Push Ups
12 Air Squats
24 Mountain Climbers
9 Hand Release Push Ups
12 Squat Jumps
Parking Lot Run
3:00 transition into
the B workout…
Hang Power Cleans, Burpees, S2O, and Thrusters (Weight)
(15) 5 Rounds For Time /
Goal: Sub 12
Competitor:
10 HANG POWER CLEANS 155/105
8 BAR FACING BURPEES OTB
6 SHOULDER TO OVERHEAD
4 BAR FACING BURPEES OTB
2 CLUSTERS (ground)
Rx: 135/95
Performance: 95/65 +/-
Modifications:
Hang Power Cleans:
Lighten the load or
use (2) DB’s
Bar Facing Burpees OTB:
Up / Down + Hop or
Step Over’s
Shoulder to Overhead:
Lighten the load or
use (2) DB’s
Cluster’s:
Lighten the load or
use (2) DB’s