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
Wall Balls and Power Snatches (Time)
(30) 5 Rounds For Time /
Goal: Sub 16
*Courtesy of “RX Mindset”
Rest :90 Sec b/t rounds.
For Rx, ALL of the work
must be UB. Deduct the
rest period from your
overall score.
Rx:
20 WALL BALL SHOTS 20/14
10 “T&G” POWER SNATCHES 95/65
Performance:
14/12 +/- WB, 75/55 +/- BB
*Choose a weight that allows
you to go UB
Modifications:
WB Shots: Scale the
load / partial Squats
Power Snatches:
Scale the load or perform
Hang Power Snatches or
14 Alt. DB Snatches