Announcements
***Please check your email for an important announcement.
*EVENT: Sign-up for our Fri, 12/13 Annual In-House “TEAM COMP” – ALL LEVELS WELCOME! Need a partner? Ask us!
IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/25 – (12) Shoulder Press % / (15) 5 Rounds For Time
Tuesday, 11/26 – (30) 9 Rounds For Time
Wednesday, 11/27 – (15) Front Squat % / (10) AMRAP
“Thanksgiving” Thursday 11/28 – (28) PARTNER AMRAP
“Black” Friday, 11/29 – (30) ACTIVE RECOVERY
Saturday, 11/23 – (30) 5 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Machine Work, Deadlift, C&J, Snatch, and Toes to Bar (Time)
(30) 9 Rounds For Time /
Goal: Sub 25
Competitor:
*Rounds: 1-3
15/12 CAL ROW
10 TOES TO BAR
15 DEADLIFTS 155/105
*Rounds: 4-6
10/7 CAL ECHO BIKE
10 TOES TO BAR
10 POWER CLEAN & JERKS 135/95
*Rounds: 7-9
12/9 SKI CAL SKI ERG
10 TOES TO BAR
5 POWER SNATCHES 115/75
Rx: 135/95, 115/75, 95/65
RDS 1-3 ECHO BIKE
RDS 4-6 SKI ERG
RDS 7-9 ROW
Performance: 115/75, 95/65, 75/55
HANGING KNEE RAISES
RDS 1-3 SKI ERG
RDS 4-6 ROW
RDS 7-9 ECHO BIKE
Modifications:
Machine Work:
Adjust the work as
needed. Chat w/your
coach.
Toes to Bar: Scale up
to TTB (Ring) attempts
or 12 Toes to Rig (BFSU)
Deadlifts: Scale the
load or perform KB
Deadlifts
Power Clean & Jerk:
Scale the load or
perform Hang Power
Clean & Jerks (BB or
2 DB’s)
Snatches: Scale the
load or perform
Hang Power Snatches
(BB or 2 DBs)