Announcements
Members, We hope you had a wonderful holiday and are ready for another awesome year!
*Look out for an important email announcement Monday evening – 8PM.
EVENTS:
Sat, 1/10 @ 11:15AM – BroYoga.. Invite a guest!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 1/10 @ 11:15AM – BroYoga .. Invite a guest!
Week at a Glance:
Mon, 1/5 – (20) AMRAP – “INCREDIBLE HULK” Courtesy of Beyond Strength
Tue, 1/6 – (15) OH Squat / (10) AMRAP
Wed, 1/7 – (15) 5×5 Back Squat / (12) For Time
Thur, 1/8 – (30) For Time – PARTNER CARDIO
Fri, 1/9 – (30) For Time
Sat, 1/10 – (30) For Time / (remaining Time) Snatch Complex
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
Overhead Squats (Weight)
A/B Clock: 27
(15) 5×3 OH
SQUAT (rack)
Work up to a 3 Rep
Heavy Overhead
Squat for the day.
Add weight based
on feel. Partner
up!
SCALE DOWN:
Focus on OH
Squats as a skill
with a PVC or
a light BB (for
reps). Or.. 3
Rep Heavy
Back Squats
(rack).
STRENGTH ALT.:
3R or AMRAP
3-6-9 & so on..
(any) Machine
20 Air Squats
1:00 Wall Sit
Parking Lot
Farmer’s Carry
(2 KB’s)
1:00 Plank Hold
3:00 transition
into the B workout…
Devil Press and Box Step Overs (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-5R+
Competitor:
4-5-6-7-8 & so on…
(2) DEVIL PRESS 50/35
8-9-10-11-12 & so on…
(2) DB BOX STEP
UP & OVERS “24/20
Rx: 45/25 DB
Performance: 35/20 DB
Modifications:
Devils Press:
Scale the load
or perform Up
Down + DB
Snatch (2 or 1
DB).
Box Step Up
& Over’s: Scale
the Box height
or load, or Step
Up & Over w/
no weight.