Announcements
EVENTS:
*Last Chance! Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us! Don’t forget to reserve your “heat time” in Wodify.
*REMINDERS:
Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. The same goes for our “Winter Clothing Drive”. This one ends on 12/30.
WEEK AT A GLANCE:
Monday, 12/9 – Front Squat % / (12) AMRAP
Tuesday, 12/3 – (25) E5MOM x 5 Rounds
Wednesday, 12/4 – Shoulder Press for % / (12) For Time
Thursday 12/5 – (29) ACTIVE RECOVERY
Friday, 12/6 – (30) 5 Rounds “interval Work” (AM) / In-House Team Comp (PM)
Saturday, 12/7 – (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
Shoulder Press (Weight)
A/B Clock: 31
(12) SHOULDER PRESS (rack) %
*Based off 90% +10lbs. of
your 1RM. Warm-up to
70%, then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 20 lbs = 290
70% of 290 = 205
80% of 290 = 235
90% of 290 = 260
*ME Reps is at least 3
SCALE DOWN:
3 Rep Heavy Shoulder Press
Strength Alternative:
AMRAP
20 KB Swings OH
or 16 (2) DB Strict Press
7/5 Cal (any) Machine
20 KB High Pulls
7/5 Cal (any) Machine
3:00 transition into
the B WOD…
Running, Jump Rope, Cleans, and Wall Walks (Time)
(16) For Time /
Goal: Sub 14
*BUY-IN: / BUY-OUT:
400 M RUN
Competitor:
100 DOUBLE UNDER’S
21 POWER CLEANS 155/105
7 WALL WALKS
75 DOUBLE UNDER’S
15 POWER CLEANS
5 WALL WALKS
50 DOUBLE UNDER’S
9 POWER CLEANS
3 WALL WALKS
Rx: 135/95
Performance: 115/75
SINGLE UNDER’S
PARTIAL WALL WALKS
Modifications:
Running: 200 M Run,
500/400 M Row or
1000/800 M Run
Double Under’s:
Scale up to Dub attempts
or a mix or 12/9, 9/7 or
7/5 Ski Erg or 200/150
/100 Alt. Toe Taps on
stacked BP’s.
Power Cleans: Scale the
load or perform Hang
Power Cleans (BB or BD’s)
Wall Walks: 9/7/5 C2G
Walk Outs.