Announcements
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Week at a Glance:
Mon, 12/15 – 4 Sets For Time
Tue, 12/16 – (12) AMRAP / (9) AMRAP
Wed, 12/17 – (12) BB Snatch Complex / (15) 5R For Time
Thur, 12/18- ACTIVE RECOVERY – Partner WOD
Fri, 12/19 – (12) BB Complex / (15) For Time
Sat, 12/20 – (30) For Time
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
Deadlifts, Burpees, and Wall Walks (AMRAP – Rounds and Reps)
A/B Clock: 24
(12) AMRAP
Goal: 5R-7R+
Competitor:
9 LAT BURPEES OTB
6 DEADLIFTS 275/185
HANDSTAND WALKS
X 2 (Cone to Cone=1)
Rx: 225/155 BB
3 WALL WALKS
Performance: 155/105 +/-
3 (2) WALL WALKS OR
3 PARTIAL WALL WALKS
Moddifications:
Burpees:
Up Down + Hop
or Step Over.
Deadlifts:
Scale the load
or use 2 DB’s
or a KB.
Wall Walks:
3 Wall Planks
w/hold (no
walk) or 6 C2G
Walk Outs.
Rest 3:00, then
start the B workout…
Devil Press and Pull Ups (AMRAP – Rounds and Reps)
(9) AMRAP
Goal: 4R-5R+
Competitor:
6-8-10-12 & so on…
ALT. DEVIL PRESS 50/35
1-2-3-4 & so on…
RING MUSCLE UPS
OR BAR MUSCLE UPS
Rx: 50/35
3-6-9-12 & so on…
C2B PULL UPS
Performance: 35/20
3-6-9-12 & so on…
PULL UPS OR
JUMPING PULL UPS
Modifications:
Devils Press:
Scale the load
or perform an
Up Down + Alt.
Power Snatch.
Pull Ups: Ok
to choose a
set # of reps
for the entire
workout or
perform Strict
Ring Rows.