Announcements
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE:
Monday, 1/20 – (15) For Time / (Remaining Time) Clean Complex
Tuesday, 1/21 – (12) 1RM Shoulder Press / (16) For Time
Wednesday, 1/22 – (18) For Time / (14) For Time
Thursday, 1/123 – (30) ACTIVE RECOVERY
Friday, 1/24 – (25) E5MOM x 5R
Saturday, 1/25 – (20) AMRAP – Hero WOD “JACK”
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Shoulder Press (Weight)
A/B Clock: 30
(12) SHOULDER PRESS
Work up to a 1 Rep MAX
SHOULDER PRESS
5-5-3-3-2-1… (no
rebounding)
STRENGTH ALTERNATIVE:
3RFT or AMRAP
12 Strict Press (BB or DB’s)
P-Lot Farmers Carry
16 ABMAT BF Sit Ups
3:00 Transition into
the B Workout…
Machine Work and Dumbells (Time)
(15) For Time /
Goal: Sub 13
DB HP CJ/DB Thrusters:
Break up any way
but evenly.
COMPETITOR:
30/25 CAL ECHO BIKE
20 ALT. DB SNATCH 65/45
30/25 CAL ROW
10/10 S/A DB HPCJ
30/25 CAL SKI ERG
10/10 S/A DB THRUSTER’S
Rx: 50/35
ROW/SKI/ECHO
Performance: 35/20 +/-
SKI/ECHO/ROW
Modifications:
Machine Work: Adjust the
work as needed. Chat w/
your coach.
DB Snatches /
DB HP CJ /
DB Thruster’s /
Scale all above