Announcements
Hi Everyone,
**NEW HOURS ADDED OPEN GYM 12-1pm M-F**
Please upload a picture of yourself to Wodify, I am trying to learn everyones names and faces and this will be helpful for me! Gym phone number – Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 4/13 – Front Squat/20 MIN CINDY
Tue, 4/14- 15 min AMRAP/Clean Complex
Wed, 4/15- 5 RFT/5 RDS E2MOM
Thur, 4/16 – KB and Machine Work
Fri, 4/17 – For Time/Deadlift
Sat, 4/18 – For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Wallballs, Wall Walks, and Deadlifts (Time)
A/B Clock: 30
(15) For time/
Goal: Sub 13
Competitor:
15 WALLBALLS 20/14
4 WALL WALKS
10 DEADLIFTS 135/95
15 WALLBALLS
4 WALL WALKS
10 DEADLIFTS 155/105
15 WALLBALLS
4 WALL WALKS
10 DEADLIFTS 185/125
15 WALLBALLS
4 WALL WALKS
10 DEADLIFTS 205/145
15 WALLBALLS
4 WALL WALKS
10 DEADLIFTS 225/155
RX- Deadlifts 75/85/95/105/125
115/125/135/155/185
Performance-
Wallball +/- 14/12
Deadlifts +/- 55/65/75/85/95
75/95/115/125/135
Modifications:
Run: 500/400 M Bike
Erg or 250/200 M Row
Wall walks: inch worms, partial wall walks, or plank shoulder taps
Deadlifts: scale accordingly, ending with a moderate weight, or keep the same light/moderate weight throughout
Rest as needed…
Deadlift (
with remaining time, Build to a heavy 5 rep DEADLIFT for the day, partner up
Strength alternative:
3R or AMRAP:
Parking Lot
(2) DB Farmer’s
Carry
15 Russian KB Swings
15 KB Sumo DL’s
5 inch worms)
Keep your reps pretty