Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center) –
The gym will be closed, so sign-up. Don’t miss out!
WEEK AT A GLANCE:
Monday, 7/21 – Back Squats % / For Time
Tuesday, 7/22 – For Time – “FATAL” Coutesy of CrossFit Asperitas
Wednesday, 7/23 – Shoulder to Overhead Complex / 3 Rounds For Time
Thursday, 7/24 – ACTIVE RECOVERY
Friday, 7/25 – Deadlifts % / For Time
Saturday, 7/26 – POOL WOD (The Gym is Closed)
*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:
70% x 3
80% x 3
90% x 3+ (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
65% of 280 = 180
75% of 280 = 200
85% of 280 = 230
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3-3-3-3-3
DEADLIFT
STRENGTH ALTERNATIVE:
3R or AMRAP
20 KB Sumo DL H-Pulls
7/5 Cal Machine
20 KB Russian Swings
7/5 Cal Machine
1:00 Plank Hold
3:00 transition into
the B workout…
Overhead Squats and Pull Ups (Time)
(12) For Time /
Goal: Sub 9
Competitor:
9-12-15-12-9
OVERHEAD SQUATS 135/95
C2B PULL UPS
Rx: 115/75 BB
Performance: 75/55 +/- BB
6-9-12-9-6 PULL UPS
OR 9-12-15-12-9
JUMPING PULL UPS
Modifications:
OH Squats:
Scale the load
or perform Back
Squats.
Pull Ups: Scale the
reps or perform
12-15-18-15-12
Strict Ring Rows.