Announcements
*Reminder, Aida & Pete are traveling (out of the country) 11/1 – 11/11. Please contact Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday 9AM – 12N for assistance or chat with your coach.
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM / “BroYoga” Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 11/4 – (15) Front Squats for % / (10) AMRAP
Tuesday, 11/5 – (12) Shoulder Press for % / (15) For Time
Wednesday, 11/6 – (30) 5 Rounds For Time *Courtesy of RX Mindset
Thursday 11/7 – (30) Active Recovery
Friday, 11/8 – (30) – 5 Rounds For Time / (Remaining
Time) Clean & Jerk Complex
Saturday, 11/9 – (30) For Time
***Don’t forget about our annual “In-House” Team Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Shoulder Press (Weight)
12) SHOULDER PRESS (rack) %
*No Rebounding
*Based off 90% +5 lbs. of
your 1RM. Warm-up to
75%, then perform:
75% x 5
85% x 3
95% x 1+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 5 lbs = 275
75% of 275 = 180
85% of 275 = 205
95% of 275 = 235
*ME Reps is at least 3
SCALE DOWN:
3 Rep Heavy Shoulder Press
STRENGTH ALTERNATIVE:
(15) AMRAP
30 Alt. Plank Shoulder Taps
60 Bicycle Kicks
30 Bar Hop Over’s
60 Crunches (any style)
3:00 transition into
the B workout…
Machine Work, Push Jerks, and Burpee Pull Ups (Time)
(15) For Time /
Goal: Sub 11
250/200 M ROW
15 PUSH JERKS 155/105
15 BURPEE PULL UPS
12/9 CAL ECHO BIKE
12 PUSH JERKS
12 BURPEE PULL UPS
250/200M SKI ERG
9 PUSH JERKS
9 BURPEE PULL UPS
500/400 BIKE ERG
6 PUSH JERKS
6 BURPEE PULL UPS
Rx: 135/95
Performance: 95/65 +/-
BURPEE TO TARGET
Modifications:
Push Jerks: Scale
the load or use 2 DB’s
Burpee to Target:
Up / Down + Jump
Machine: Scale the
work as needed. Chat w/
your coach