Announcements
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!
*Acupuncture at LPF on 11/20 by appt. ($40) DM Gina H 754-224-7503.
*EVENT: Sign-up’s for our Fri, 12/13 Annual In-House “TEAM COMP” begins this week.
ALL LEVELS WELCOME. Need a partner? Ask us!
*EVENT: BroYoga Class: Thursday, 11/21 @ 6AM
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/18 – Back Squats % / (12) For Time
Tuesday, 11/19 – (30) 5 Rounds For Time
Wednesday, 11/20 – Deadlifts % / (10) AMRAP
Thursday 11/21 – (30) Active Recovery
Friday, 11/22 – (25) 9/7/5 AMRAP’s
Saturday, 11/23 – (30) 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
Jump Rope, Wall Ball Shots, and Power Cleans (Time)
A/B Clock: 30
4 Rounds For Time /
Goal: Sub 15
75 DOUBLE UNDER’S
25 WALL BALL SHOTS
15-12-9-6
POWER CLEANS
Competitor:
155/105, 165/110,
185/125, 205/135
Rx:
135/95, 155/105,
165/110, 185/125
Performance:
95/65, 115/75, 135/95, 155/105+/-
50 DOUBLE UNDER’S
OR 75 SINGLE UNDER’S
Modifications:
Double Under’s: Scale up
to Dub attempts or a
mix of Dubs/Singles.
Wall Ball Shots: Scale
the load or perform
partial squats.
Power Cleans: Scale the
load or perform Hang
Power Cleans or use
(2) DB’s.
Rest as needed then
move onto the B
workout…
Power Clean (Weight)
(Remaining Time) Work
up to a 1 rep heavy Power
Clean for the day. Add weight
based on feel. Partner
up!
SCALE DOWN:
1 rep or 3 rep
HANG POWER CLEAN
STRENGTH ALTERNATIVE:
AMRAP
*Parking Lot Run
4-8-12-16 & so on…
Alt. DB Hang Power Cleans
V-Ups or BF Sit Ups