Announcements
*EVENTS:
Labor Day Partner WOD – Sat, 9/1 – AM Classes Only!
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/1 – Labor Day Partner WOD – 9 Rounds For Time
Tuesday, 9/2 – For Time
Wednesday, 9/3 – Front Squats % / (10) AMRAP
Thursday, 9/4 – For Time
Friday, 9/5 – Shoulder Press % / (13) AMRAP
Saturday, 9/6 – Bring A Friend Day “Partner WOD” For Time
*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!
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
Shoulder Press (Weight)
A/B Clock: 23
(12) SHOULDER PRESS %
(rack)
*Based off 90% of
your 1RM + 10lbs.
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% of 300 is 270
270 + 20 = 290
65% of 290 = 190
75% of 290 = 220
85% of 290 = 245
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5-5-5-5-5
SHOULDER PRESS
STRENGTH ALTERNATIVE:
3R or AMRAP
15 2 DB Shoulder to OH
20 KB High Pulls (strike)
15 Strict Ring Rows
60 Crunches
3:00 transition into
the B workout…
Running, Power Cleans, and Hand Stand Push Ups (AMRAP – Reps)
(8) AMRAP /
Goal: 70+90+ Reps
Courtesy of the
CROSSFIT OPEN 15.4
*Ascending ladder…
increase HSPU reps
every round. Increase
PC reps in rounds
4, 7, 10, etc.
*Log your score
to the 2nd link!
Competitor:
3 HS PUSH UPS
3 POWER CLEANS 185/125
6 HS PUSH UPS
3 POWER CLEANS
9 HS PUSH UPS
3 POWER CLEANS
12 HS PUSH UPS
6 POWER CLEANS 185/125
15 HS PUSH UPS
6 POWER CLEANS
18 HS PUSH UPS
6 POWER CLEANS
21 HS PUSH UPS
9 POWER CLEANS
& so on…
Rx: 165/115
Performance: 95/65 +/-
PUSH PRESS OR
3-3-3-5-5-5-7-7-7
etc, HS Push
Ups or HS Holds
* MOD AMRAP
9 Shoukder to OH
9 Power Cleans
9 BF Sit Ups
Modifications:
HS Push Ups:
Perform any
variation (ABMAT,
Box or Ground
Pike Push Up.
Power Clean:
Scale the load
or perform
Hang Power
Cleans (BB or
2 DB’s).
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.