Announcements
*Friendly Reminder, Our NEW platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/12 – “MURPH PREP” (26) 5:00 ON/2:00 OFF
Tuesday, 5/13 – (30) For Time / (Reamining Time) Shoulder to OH Complex
Wednesday, 5/14 – (15) Front Squat % / (10) AMRAP
Thursday, 5/15 – (16) E2MOM x 8 Sets / (16) For Time / (16) For Time
Friday, 5/16 – (15) Deadlift % / (10) AMRAP
Saturday, 5/17 – (30) For Time
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 28
(15) Deadlift %
*Based off 90% of your
1RM. 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% = 270
65% of 270 = 175
75% of 270 = 200
85% of 270 = 230
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
(15) AMRAP
4-8-10, etc.
KB Swings
KB High Pulls
KB Deadlifts
WB Russian Twists
Parking Lot Run
3:00 transition into
the B workout…
Cleans, Pull Ups, and Box Jumps (AMRAP – Rounds and Reps)
(10) AMRAP
Goal: 4R-6R+
*Box Jumps:
Step Downs required.
Competitor:
5 POWER CLEANS 185/125
7/5 STRICT HS PUSH UPS
11 BOX JUMPS “24/20
Rx:
5 POWER CLEANS 165/115
9 HS PUSH UPS
11 BOX JUMPS “24/20
Performance:
5 POWER CLEANS 135/95
9 SEATED STRICT DB PRESS
11 BOX JUMPS “24/20
Modifications:
Power Cleans:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s)
HS Push Ups:
Scale up to any
HSPU variation
(Ground, Pike or
Box Push Ups).
Box Jumps:
Scale the box
height or jump
onto stacked BP’s
or perform Alt.
Step Ups.