Announcements
Friendly Reminder, For support, contact us weekdays 9AM – 8PM. The office is closed Sat, 12N – Mon, 9AM.
Aida 754-204-5168 / Heather: 954-296-1693 / Email: info@crossfitlpf.com / heather.cflpf@gmail.com.
WEEK AT A GLANCE:
Monday, 9/22 – CrossFit Service Cup Workout 4 A/B – (10) AMRAP / 1RM Clean (Power or Squat)
Tuesday, 9/23 – *CrossFit Service Cup 2025 Workout 3 – 6R For Time / (10) EMOM
Wednesday, 9/24 – Back Squats % / 20R For Time
Thursday, 9/25 – (26) 5:00 ON / 1:00 X 4R
Friday, 9/26 – Deadlifts % / (9) AMRAP
Saturday, 9/27 – 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!
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 33
(15) BACK SQUAT %
(rack)
*Based off 90% of
your 1RM + 20lbs.
Warm-up to 75%,
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 + 20 = 290
75% of 290 = 220
85% of 290 = 245
95% of 290 = 275
*ME Reps but no
less than 1 reps.
SCALE DOWN:
5-5-3-3-1-1
BACK SQUAT
STRENGTH ALTERNATIVE:
15 Air Squats
12 Plank Climbs
(elbows to hand)
1:00 Wall Sit
60 Bicycle Kicks
3:00 transition into
the B workout…
Wall Balls, Pull Ups, and Snatches (Time)
(15) 20 Rounds For Time /
Goal: Sub 13
“FAST & FURIOUS”
*Courtesy of
Project Beefz
Competitor:
5 WALL BALLS 20/14
3 STRICT PULL UPS
1 POWER SNATCH 135/95
Rx:
5 WALL BALLS 20/14
3 C2B PULL UPS
1 POWER SNATCH 115/80
Performance:
5 WALL BALLS 14/12
3 PULL UPS OR
3 STRICT RING ROWS
1 POWER SNATCH 95/65+/-
Modifications:
Wall Ball Shots:
Scale the load
(MOD: Quarter
Squat) or 7
Air Squats
Pull Ups:
Scale to 2 reps
or 3 Strict Ring
Rows or 6 Gorilla
Rows (Bent Over
Rows)
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 6 Alt. DB Snatches,
or 6 OH KB Swings.