Announcements
Members, Please cancel your classes in time, especially for the 5AM class, so that waitlisted members can attend. Also, checking in for another member is not permitted. These check-ins will be removed from Wodify and a “no show” fee will be applied to that member’s account.
*Our “Christmas Express” Toy Drive ends on 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. The same goes for our “Winter Clothing Drive”. This one ends on 12/30. Drop off boxes are in the warm-up area. Thank You 😉
WEEK AT A GLANCE:
Monday, 12/16 – Back Squat % / (10) AMRAP
Tuesday, 12/17 – (25) 4RFT
Wednesday, 12/18 – Deadlift for % / (12) E4MOM x 3R
Thursday 12/19 – (35) ACTIVE RECOVERY
Friday, 12/20 – (24) Hero WOD “WITTMAN”
7RFT
Saturday, 12/21 – (30) For Time
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
Deadlift (Weight)
A/B Clock: 30
(15) DEADLIFT %
*Based off 90% +20lbs. 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% + 20 lbs = 290
75% of 290 = 220
85% of 290 = 250
95% of 290 = 275
*ME Reps is at least 3
SCALE DOWN:
5-3-1 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
AMRAP
4-8-12, etc. KB OH Swings
20 Alt. Lunges (any style,
with or without weight)
4-8-12, etc. KB High Pulls
60 Crunches
3:00 transition into
the B workout…
Running, Jump Rope, Snatches and Overhead Squats (AMRAP – Reps)
(12) E4MOM x 3 Rounds /
Goal: 20-30+ BB Reps
*Score is total Barbell Reps
(BB Complex = 1 rep)
*BUY-IN (each round):
400 M RUN +
50 DOUBLE UNDER’S
RD 1: AMRAP
POWER SNATCHES
RD 2: AMRAP
1 POWER SNATCH +
1 HANG SQUAT SNATCH = 1
RD 3: AMRAP
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT = 1
Competitor: 135/95
Rx: 115/75
Performance: 75/55 +/-
Single Under’s
Modifications:
Running: 200 M Run,
Parking Lot Run or 500/
400 M Row or 1000/800 M
Bike Erg.
Dubs: Go for Dub attempts
or a mix of Dubs & Singles
(1-1:30 min) or 9/7 Cal
Ski Erg.
Power Snatches: Scale the
load or perform Hang
Power Snatches or Alt.
DB Snatches.
Power Snatch / Hang
Squat Snatch: For P.S., same
as above. Hang Squat Snatch:
Scale the load or perform
Hang Squat Clean (or Power).
Power Snatch / Hang
Squat Snatch / OH Squat:
For P.S. & H.S.S., same
as above. OH Squats: Back
Squats (ground).