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.
EVENTS:
*PCCF Throwdown CF Comp – Sat, 10/4 *We have 6 Teams competing
/ Visit palmcitycrossfit.com for info!
*Bring A Friend Day – Sat, 10/4 *First time guests, local residents
*BroYoga – Sat, 10/11 @ 11:15AM *FREE.. Open to the public
WEEK AT A GLANCE: This is our last week of % work
Monday, 9/29 – Front Squats % / F/T “FRAN” / 1RM Squat Clean Thruster
Tuesday, 9/30 – 9/7/5 AMRAP’s
Wednesday, 10/1 – Shoulder Press % / For Time
Thursday, 10/2 – Partner Style – Active Recovery
Friday, 10/3 – For Time *Courtesy of “Proving Grounds” / 3R Push Jerk
Saturday, 10/4 – Bring A Friend Day – PARTNER WOD
*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
Front Squat (Weight)
A/B/C Clock: 30
(15) FRONT 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 rep.
SCALE DOWN:
5-5-3-3-1-1
FRONT SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
6-9-12, etc.
Wall Ball Shots
Ball Slam
9/7 Cal Machine
48 Russian Twists
3:00 transition into
the B workout…
Thrusters and Pull Ups (Time)
(12) For Time /
Goal(s):
Beginner Sub 10
Intermediate Sub 7
Advanced 6
CF Benchmark
WOD “FRAN”
21-15-9
THRUSTER’S
PULL UPS
Rx: 95/65
Performance: 75/55 +/-
15-12-9 or
12-9-6 PULL UPS
or 21-15-9
JUMPING PULL UPS
Modifications:
Thruster’s:
Scale the load
or use 2 DB’s
Pull Ups:
Ok to perform
a set # of reps
each round or
perform 21-15-9
Strict Ring Rows
Go directly into
the C workout…
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Squat Clean Thruster (Weight)
(Remaining Time)
Work up to a 1RM
Squat Clean Thruster.
Add weight based
on feel. Partner up!
SCALE DOWN:
Hang Squat Clean
Thruster or
Hang Squat Clean
+ Shoulder to OH
or Power Clean
& Jerk
STRENGTH ALT.:
3R or AMRAP
Choose from
the Scale Down
option above &
perform 9
reps + P-Lot
Run + 9 Sit Ups