Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time,
email Heather: Heather.cflpf@gmail.com.***
***Friendly Request, Please add a pic to your WODIFY profile, so your fellow LPF peeps
can put a name with a face. Let’s keep building our community!
EVENTS:
Annual In-House “Comp Style” Partner WOD & Potluck Social – ALL LEVELS WELCOME!
Fri, 12/12 (5PM – 8PM). Bring a friend, bring a dish. Sign-Up in WODIFY.
Week at a Glance:
Mon, 12/1 – (12) 3 Sec Pause Front Squat / (15) 5 Rounds For Time
Tue, 12/2 – (12) 5×5 Romanian Deadlift / (15) For Time
Wed, 12/3 – (12) Shoulder to OH BB Complex / (12) AMRAP
Thur, 12/4 – (35) “Active Recovery” For Time
Fri, 12/5 – (30) For Time / (Remaining Time) BB Complex (Snatch Balance + OH Squat)
Sat, 12/6 – (30) 3 Sets 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
TTB, C&J, Thrusters, and Jump Rope (AMRAP – Reps)
A/B Clock: 30
(12) :90 sec ON/ :30 OFF
X 6 Rounds /
Goal: 220 – 420+ Dubs
*Total Jump Rope
= your score.
Competitor:
8 TOES TO BAR
4 POWER CJ 135/95
2 THRUSTERS
*(AMRAP) DOUBLE UNDER’S
Rx: 115/75
Performance: 95/65
Modifications:
Toes to Bar: Scale up
TTB (Rings) or a mix or
Toes to Rig.
Clean & Jerks: Scale
the load, or Hang
Power Clean & Jerks
or use 2 DB’s.
Thruster’s: Scale
the load or use
2 DB’s.
Dubs: Scale up
to any number
of Dub attempts or
a mix or MAX Ski Erg.
3:00 transition into
the B workout…
Clean & Jerk Complex (Weight)
(15) Work up to a
heavy 5×1 BB
Complex for the
day. Add weight
based on feel.
Partner up!
5X1 BB Complex –
Warm up to a
moderately heavy
weight them perform
5 sets at that weight.
Do not MAX out.
Form over weight.
Rest as needed b/t
sets.
2 SQUAT CLEANS +
1 SHOULDER TO OH
*Squat are singles ONLY,
do not go UB. Perform 1
Squat Clean, rest 3-5 sec
then perform 1 Squat +
1 Shoulder to OH.
SCALE DOWN:
2 POWER CLEANS +
1 SHOULDER TO OVERHEAD
STRENGTH ALTERNATIVE:
AMRAP
9 Power Cleans
9/7 Cal (any machine)
7 Shoulder to OH
7/5 Cal (any Machine)
P-Lot Farmers Carry