Announcements
Members, In case you missed it, We sent out an important email on 8/21 about gym etiquette.
If you have not read it, please do. We want to make sure your class experience here is always amazing!
EVENTS:
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE: This is our last micro cycle!
Monday, 8/25 – Back Squat % / (12) AMRAP
Tuesday, 8/26 – For Time
Wednesday, 8/27 – Deadlifts % / Clean & Jerk (BB Cycling) EMOM
Thursday, 8/28 – Partner WOD
Friday, 8/29 – For Time + AMRAP / (Remaining Time) 2RM Hang Squat Snatch
Saturday, 8/30 – For Time / 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 + 20lbs.
Warm-up to 65%,
then perform:
65% x 5
75% x 5
85% x 5+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% of 300 is 270
270 + 20 = 290
65% of 290 = 190
75% of 290 = 220
85% of 290 = 245
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5-5-5-5-5
DEADLIFT
STRENGTH ALTERNATIVE:
12 KB Sumo Deadlifts
7/5 Cal Machine
12 KB Sumo Deadlifts
P-Lot Farmers Carry
2 DB’s
48 Alt. Heel Toucches
3:00 transition into
the B workout…
Clean & Jerk BB Cycling (AMRAP – Rounds)
(9) Perform 1 set
every :45 Sec
X 12 Sets /
Goal: 12 Sets UB
*Courtesy of
CrossFit Mayhem
Note: C/Rx must
complete all
12 sets UB (T&G)
No ground
pauses allowed!
Competitor:
5 POWER CJ 115/80
Rx: 95/65
Performance: 75/55 +/-
*Try and go UB OR…
(9) AMRAP
7 Hop Over’s
7 Power CJ
(BB or 2 DB’s)
7 Hop Over’s
14 BF Sit Ups
Modifications:
BB Work: Scale
the load or
perform Hang
Power Clean &
Shoulder to OH.