Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE:
Monday, 8/4 – Back Squat % / (12) AMRAP
Tuesday, 8/5 – (20) 4:00 ON/2:00 OFF x 4R
Wednesday, 8/6 – For Time
Thursday, 8/7 – “Partner Style” – ACTIVE RECOVERY
Friday, 8/8 – Deadlift % / (13) AMRAP
Saturday, 8/9 – 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
Deadlift (Weight)
A/B Clock: 30
(15) DEADLIFT %
*Based off 90% of
your 1RM + 10lbs.
Warm-up to 65%,
then perform:
75% x 5
85% x 3
95% x 1+ (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
75% of 280 = 210
85% of 280 = 240
95% of 280 = 265
*ME Reps but no
less than 1 reps.
SCALE DOWN:
5-5-3-3-1-1
DEADLIFT
STRENGTH ALTERNATIVE:
3R or AMRAP
20 Elevated KB Sumo DL
20 KB Russian Swngs
20 KB Goblet Squats
Parking Lot 2 KB F-Carry
1:00 Plank Hold
3:00 transition into
the B workout…
Running, Rope Climbs, and DB Squat Snatch (AMRAP – Rounds and Reps)
(13) AMRAP /
Goal: 4R-5R+
100 M increment
counts if ending
on the run.
Competitor:
2 LEGLESS ROPE CLIMBS
10 ALT. DB HANG SQUAT
SNATCH 50/35
200 M RUN
Rx:
200 M RUN
2 ROPE CLIMBS
10 ALT. DB HANG SQUAT
SNATCH 45/25
Performance: 35/20 DB
Follow “C” Division
12 STRICT RING ROWS
OR 4 L.T.S ROPE CLIMBS
(space permitting)
10 ALT. HANG SQUAT SNATCH
Modifications:
Running: See Run
MOD at the W.B.
DB Work: Scale the
load or perform 12
Alt. Hang Power
Snatches.
Rope Climbs:
Scale up to 1 Rx
or partial Rope
Climb or 1-2
Knotted Rope
Climbs.