Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time,
email Heather: Heather.cflpf@gmail.com.***
***Friendly Request, Please add a pic to your WODIFY profile, so your fellow LPF peeps
can put a name with a face. Let’s keep building our community!
EVENTS:
Annual In-House “Comp Style” Partner WOD & Potluck Social – ALL LEVELS WELCOME!
Fri, 12/12 (5PM – 8PM). Bring a friend, bring a dish. Sign-Up in WODIFY.
Week at a Glance:
Mon, 12/1 – (12) 3 Sec Pause Front Squat / (15) 5 Rounds For Time
Tue, 12/2 – (12) 5×5 Romanian Deadlift / (15) For Time
Wed, 12/3 – (12) Shoulder to OH BB Complex / (12) AMRAP
Thur, 12/4 – (35) “Active Recovery” For Time
Fri, 12/5 – (30) For Time / (Remaining Time) BB Complex (Snatch Balance + OH Squat)
Sat, 12/6 – (30) 3 Sets For Time
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
BB Complex (Weight)
A/B Clock: 27
(12) STOH
BB Complex
(Rack)
Work up to a
heavy STOH BB
Complex for the
day. Add weight
based on feel.
Partner up!
2 PUSH PRESS +
1 PUSH JERK (UB)
SCALE DOWN:
3 PUSH PRESS
STRENGTH ALT.
3R or AMRAP
9 Hang Power Cleans
7 Push Press
P-Lot Farmer’s Carry
48 Bicycle Kicks
3:00 transition into
the B workout…
Jump Rope, Rope Climbs, and Thrusters (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-6R+
*Thrusters: Switch
as needed.
Competitor:
35 DOUBLE UNDER’S
2/1 LEGLESS ROPE CLIMBS
6-9-12-15 & so on…
S/A DB THRUSTERS 50/35
Rx:
2 ROPE CLIMBS
35 DOUBLE UNDER’S
6-9-12-15 & so on…
S/A DB THRUSTERS 45/25
Performance:
Follow Competitor
25 (20) DUBS OR
50 SINGLE UNDER’S
1 ROPE CLIMB
(Rx or Knotted)
12 STRICT RING ROWS
35/20 DB (ladder)
Modifications:
Dubs: Perform
1:00 of Dubs / Singles
attempts or 70 Toe
Taps (plate) or 5/4
Cal (any) Machine.
Rope Climbs:
5 Lay to Stand
Rope Climbs or
5 C2G Walk Outs.
DB Thruster’s:
Scale the load
(MOD: Use a box).