Announcements
Members, We hope you had a wonderful holiday and are ready for another awesome year!
*Look out for an important email announcement Monday evening – 8PM.
EVENTS:
Sat, 1/10 @ 11:15AM – BroYoga.. Invite a guest!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 1/10 @ 11:15AM – BroYoga .. Invite a guest!
Week at a Glance:
Mon, 1/5 – (20) AMRAP – “INCREDIBLE HULK” Courtesy of Beyond Strength
Tue, 1/6 – (15) OH Squat / (10) AMRAP
Wed, 1/7 – (15) 5×5 Back Squat / (12) For Time
Thur, 1/8 – (30) For Time – PARTNER CARDIO
Fri, 1/9 – (30) For Time
Sat, 1/10 – (30) For Time / (remaining Time) Snatch Complex
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
Back Squat (Weight)
A/B Clock: 31
(15) 5×5 BACK
SQUAT (rack)
Work up to a 5
Rep Back Squat
for the day. Add
weight based
on feel. Partner
up!
SCALE DOWN:
3 Rep Heavy
Back Squats
(rack).
STRENGTH ALT.:
3R or AMRAP
3-6-9 & so on..
(any) Machine
15 OH Swings
15 KB Goblet
Squats
15 OH Swings
Parking Lot
Farmer’s Carry
(2 KB’s)
15 V-Ups or
30 Alt. Knee
Hug Crunches.
3:00 transition
into the B workout…
Running, Toes to Bar, and Cleans (Time)
(13) For Time
Goal: Sub 11
Competitor:
200 M RUN
15 TOES TO BAR
12 SQUAT CLEANS 155/105
200 M RUN
15 TOES TO BAR
9 SQUAT CLEANS 185/125
200 M RUN
15 TOES TO BAR
6 SQUAT CLEANS 205/145
Rx: 135/95*155/105*185/125
12 TOES TO BAR
Performance:
75/55*95/65*115/75
15 HANGING KNEE RAISES
Modifications:
Running: Parking
Lot Run or see Run
MOD’s at the
Coaches stand.
Toes to Bar: Scale
up to Toes to Bar
(Ring) attempts
or a mix of any
variation or Toes
to Rig (BFSU).
Squats Cleans:
Scale the load
or perform
Power or Hang
Power Cleans
(BB or 2 DB’s).