Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time, text Heather: Heather.cflpf@gmail.com.***
EVENTS:
Thanksgiving Day, 11/27 – see schedule change
Black Friday, 11/28 – see schedule change
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, 11/24 – (12) BB Clean Complex / (12) AMCAP (Calories)
Tue, 11/25 – (10) AMRAP (Reps) / (14) 3 Sets (ME Reps)
Wed, 11/26 – (12) BB Snatch Complex / (15) 3R For Time
Thur, 11/27 – Thanksgiving Day Partner WOD – 2R For Time
Fri, 11/28 – (35) Partner WOD For Time
Sat, 11/29 – (30) 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
Jump Rope, Snatches, and Pull Ups (Time)
(30) For Time /
Goal: Sub 25
*Courtesy of CrossFit
Asperitas – “Strenuous”
3 Rounds:
30 DOUBLE UNDER’S
5 POWER SNATCH 135/95
5 BAR MUSCLE UPS
Directly Into
3 Rounds:
25 DOUBLE UNDER’S
4 POWER SNATCH 155/105
4 BAR MUSCLE UPS
Directly Into
3 Rounds:
20 DOUBLE UNDER’S
3 POWER SNATCH 175/125
3 BAR MUSCLE UPS
Rx:
95/65*115/75*135/95 BB
9/7/5 C2B PULL UPS
Performance:
75/55*95/65*115/75 BB
9/7/5 PULL UPS OR
15/12/9 JUMPING PULL UPS
Modifications:
Dubs: Scale up to
Dub attempts or a
mix of Dubs/Singles
or 90/75/60 Toe Taps
or 7/5-5/4-4/3 Cal
(any machine).
Power Snatches:
Scale the load or
perform Hang
Power Snatches
or 12/10/8 Alt.
DB Snatches as
heavy as possible.
OK to stay at the
same weight or
20/16/12 Alt.
DB Power Snatches.
Pull Ups: Scale
the reps or perform
15/12/9 Strict Ring
Rows.