Announcements
Members, Join us! We have 6 TEAMS competing this Sat, 10/4 at the PCCF Throwdown.
- Location: Halpatiokee Park – 8303 SW Lost River., Stuart, FL 34997 (FREE Parking)
- Visit palmcitycrossfit.com for more info
Drum Roll Please…
LANE 8 – NO CARDIO CLUB “Erik & Mark”
WOD 1: 9:25AM
WOD 2: 12:54PM
WOD 3: 4:38PM
LANE 6 – FIT TOGETHER “Yas & Christina”
WOD 1: 10:25AM
WOD 2: 2:10PM
WOD 3: 5:30PM
LANE 3 – CARDIO QUEEN & CAFFEINE MACHINE “Donnalee & Stefany”
WOD 1: 10:40AM
WOD 2: 2:29PM
WOD 3: 5:43PM
LANE 7 – CAPTAIN AMERICA & MIGHTY MOUSE “Phil & Andrea”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 8 – OIL CAN HARRY & THE SERPENT QUEEN “Casey & Coreen”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 9 – SKATES & SQUATS “Jimmy & Jacy”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
Come support your sport & your box. Don’t forget to wear your LPF shirt!
Crossfit LPF – CrossFit
Shoulder Press (Weight)
A/B Clock: 31
(12) SHOULDER PRESS (rack) %
*Based off 90% of your
1RM + 10, warm-up to 70%,
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% = 270 + 10 = 280
75% of 280 = 210
85% of 280 = 240
95% of 280 = 265
*ME Reps is at least 1
SCALE DOWN:
3 Rep Heavy Shoulder Press
STRENGTH ALTERNATIVE:
AMRAP
40-50-60 & so on..
Plank Shoulder Taps
24 Dubs or 75 Single Under’s
20 KB Russian Swings
24 Dubs or 75 Single Under’s
Parking Lot Farmer’s Carry 2 DB’s
3:00 transition into
the B workout…
Machine Work, Deadlifts, and Handstand (Time)
(16) For Time /
Goal: Sub 13
Competitor:
225/155 BB
ROW/BIKE/SKI/ECHO
15-12-9 STRICT HSPU
Rx:
24/18 CAL ECHO BIKE
21 DEADLIFTS 225/155
21 HANDSTAND PUSH UPS
500/400 M ROW
15 DEADLIFTS
15 HANDSTAND PUSH UPS
1000/800 M BIKE ERG
9 DEADLIFTS
9 HANDSTAND PUSH UPS
500/400 M SKI ERG
Performance:
135/95 +/-
BIKE/SKI/ECHO/ROW
24-20-16 (2) DB PUSH PRESS
(or SEATED 24-20-16
ALT. STRICT PRESS)
Modifications:
Machine Work:
Adjust the calories
as needed. Chat
w/your coach
Deadlifts: Scale
the load or perform
Sumo KB Deadlifts
HS Push Ups: Scale
up to any # of
reps or of Rx,
Assisted (Box
or Ground Pike
Push Ups