Announcements
EVENTS:
Staff Meeting – Sat, 11/8 *The gym will close at 11AM
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House “Comp Style” Partner WOD & Potluck Social,
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13.. Sign-Up in WODIFY!
Week at a Glance:
Mon, 11/3 – Shoulder to Overhead Complex / (14) AMRAP (Reps) *Courtesy of “PRVN Fitness”
Tue, 11/4 – 12 / 9 / 6 AMRAP’s
Wed, 11/5 – For Time / Clean + Squat Complex
Thur, 11/6 – ACTIVE RECOVERY – PARTNER WOD
Fri, 11/7 – E5MOM x 5 Rounds
Sat, 11/8 – For Time
*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
Shoulder to Overhead Complex (Weight)
A/B Clock: 29
(12) Work up to a
heavy Shoulder to
OH complex (rack)
for the day. Add
weight based on
feel. Partner up!
2 PUSH PRESS +
1 PUSH JERK +
1 SPLIT JERK (UB)
SCALE DOWN:
2 PUSH PRESS +
1 PUSH JERK +
STRENGTH ALT:
3R or AMRAP
20 KB OH Swings
15 Air Squats
27 Reverse Crunches
(double or alt.
knee tucks)
3:00 transition
into the B workout…
Jump Rope, Push Jerks, and Burpees (AMRAP – Reps)
(14) AMRAP (Reps)/
Goal: 65-75+ Burpees
Courtesy of “PRVN Fitness”
*Rest 1:00 b/t sets.
Score is MAX Burpees
for all 5 sets!
5 SETS:
(2) AMRAP
48 DOUBLE UNDER’S
12-10-8-6-4
PUSH JERKS
*ME BAR
FACING BURPEES
(Remaining Time)
Competitor: 155/105 BB
Rx: 135/95 BB
Performance: 95/65 BB +/-
65 SINGLE UNDER’S
Modifications:
Dubs: Scale up
to :45 sec Dub
attempts or a
mix of Dubs /
Singles or 96
Toes Taps or
Hop Over the
plate or 5/3
Cal (any) Machine.
Push Jerks:
Scale the load
or use 2 DB’s.
Bar Facing Burpees:
Up Down + Hop
or Step Over’s.