Announcements
EVENTS:
*2025 CROSSFIT GAMES – 8/1- 8/3 (Watch on DANZ, CROSSFIT.COM App, Website or on YOUTUBE.
*Bring A Friend Day – Sat, 8/2 (First Time Guest / Local Residents).
*BroYoga – Sat, 8/2 at 11:15am.
WEEK AT A GLANCE:
Monday, 7/28 – For Time “HE-MAN” Courtesy of Mayhem Athlete / 1RM Power Clean & Jerk
Tuesday, 7/29 – For Time
Wednesday, 7/30 – Front Squats % / (12) AMRAP
Thursday, 7/31 – “ACTIVE RECOVERY”
Friday, 8/1 – Shoulder Press % / (13) AMRAP
Saturday, 8/2 – Bring A Friend Day “PARTNER WOD” For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Shoulder Press (Weight)
A/B Clock: 28
(12) SHOULDER PRESS %
*Based off 90% of
your 1RM + 10lbs.
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% of 300 is 270
270 + 10 = 280
70% of 280 = 180
80% of 280 = 200
90% of 280 = 230
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3-3-3-3-3
SHOULDER PRESS
STRENGTH ALTERNATIVE:
2 KB P-Lot Farmers Carry
12 Shoulder to OH
(BB or 2 DB’s)
18 Hop Over’s
15 V-Ups or
50 Flutter Kicks
3:00 transition into
the B workout…
Power Snatches, KB Swings, and Box Jump Overs (AMRAP – Rounds and Reps)
(13) AMRAP /
Goal: 5R-7R+
AMRAP: This is
an ascending
ladder. Keep
adding 2 reps
each round for
13:00.
Competitor:
1-3-5-7-9…
POWER SNATCH 135/95
3-5-7-9-12…
OH KB SWINGS 70/53
5-7-9-12-15…
BOX JUMP OVERS “30/24
Rx:
115/75 BB * “24/20 BOX
Performance:
75/55+/- BB * “24/20 BOX
Modifications:
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 4-6-8.. Alt. DB
Snatches.
KB Swings:
Scale the load
or perform
Russian KB Swings.
Box Jump Over’s:
Scale the box
height (box or
stacked plates) or
perform 2-30-40
… Toe Taps (plates)
or Step Up & Over’s.