Announcements
*EVENTS:
BroYoga Sat 6/7 & 6/28 @ 11:15am
HYROX RACE – HEW (Delray), Sat, 6/7 @ 10AM (eventbrite.com)
Coach Gina H’ Farewell, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – DM @zensurfboards IG
FREE JUNE/JULY Pool WOD’s – Dates TBA!
WEEK AT A GLANCE:
Monday, 5/26 – Back Squats % / AMRAP
Tuesday, 5/27 – Deadlifts % / For Time
Wednesday, 5/28 – (9) AMRAP / For Time
Thursday, 5/29 – PARTNER WOD (Active Recovery + Core Work)
Friday, 5/30 – 4R For Time / (Remaining Time) Clean Complex
Saturday, 5/31 – “Bring A Friend Day” PARTNER WOD
*Please wipe down & put away all of your equipment after your WOD, machines included. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 31
(15) DEADLIFT %
*Based off 90% of your 1RM.
Warm-up to 65%,
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% = 270
70% of 270 = 190
80% of 270 = 215
90% of 270 = 245
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
3R or AMRAP
16 Elevated Sumo KB DL
(any height BP’s)
24 Russian KB Swings
96 Alt. Toe Taps (BP’s)
48 WB Russian Twists
3:00 transition into
the B workout…
Machine Work, Cleans, and HSPU (Time)
(13) For Time /
Goal: 11
Competitor:
21-15-9
POWER CLEAN
155/105 185/125 * 205/145
HANDSTAND PUSH UPS
*Buy Out: 24/18 CAL ECHO
Rx:
135/95 * 155/105 * 185/125 BB
*Buy Out: 1000/800 M
BIKE ERG
Performance:
75/55 * 95/65 * 115/75 +/- BB
KB SWINGS OH
or (2) DB PUSH PRESS
*Buy Out: 500/400 SKI ERG
Modifications:
Power Cleans:
Scale the load
or perform Hang
Power Cleans (BB
or DB’s).
Handstand Push Ups:
Scale up to any variation
(Assisted, Box or Ground
Pike Push Ups).
Machine Work:
Scale the work as
needed.