Announcements
WOD’s – Week at a Glance!
Monday, 10/14 – (15) Back Squats for % / (14) For Time
Tuesday, 10/15 – (24) 5×4:00 AMRAP
Wednesday 10/16 – (15) Floor Pause Deadlift for % / (12) AMRAP
Thursday 10/17 – (31) 3×9:00 AMRAP
Friday, 10/18 – (20) MACHO MAN – Courtesy of CompTrain
Saturday, 10/19 – (13) DEATH GRIP – Courtesy of Beyond Strength /
(11) AMRAP
*REMINDER! Join us for BroYoga on Thur, 10/17 at 6AM
IMPORTANT! Please clean up after your workout. A little EXTRA care goes a long way.
Thank you in advance for your support!
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or
In-App Chat with us!
Crossfit LPF – CrossFit
Power Cleans, Front Squats, and Shoulder to Overhead (AMRAP – Rounds and Reps)
(20) EMOM /
Goal: Work till 20 Cap!
“MACHO MAN” Courtesy of
CompTrain
*Perform the EMOM for as
long as possible. If you fail
a round, take 1-2 min off
(drop down in weight), then
continue the EMOM until the
cap. NOTE: The prescribed
weight is 185/125 – too heavy
for most but feel free to give
it a try! *Watch the video
below… it’s AMAZING!
Competitor:
3 POWER CLEANS 165/115
3 FRONT SQUATS
3 SHOULDER TO OVERHEAD
Rx: 145/100
Performance: 115/75
Modifications:
Scale the load or use
2 DB’s and / or scale
to Hang Power Cleans.