Announcements
*Bring a Friend Day: Sat, 5/3. Invite a friend! Text to RSVP 754-204-5168.
*BroYoga: Sat, 5/3 @ 11:15am.
*Tayra, a local small business owner will be showcasing her health products on Sat, 5/3 (9AM-11AM).
WEEK AT A GLANCE:
Monday, 4/28 – (15) 1RM Deadlift / (10) AMRAP
Tuesday, 4/29 – (30) For Time – Courtesy of CrossFit Asperitas“PROFANE”
Wednesday, 4/30 -(27) For Time
Thursday, 5/1 – (30) ACTIVE RECOVERY
Friday, 5/2 – (28) 4:00 ON / 2:00 OFF x 5R
Saturday, 5/3 – (30) Bring a Friend Day – PARTNER WOD (4RFT)
*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: 30
Work up to a 1 RM
Deadlift. Add weight
based on feel. Warm
Up: 5-5-3-3-2-1.
Partner up!
SCALE DOWN:
3 Rep heavy “Floor
Pause” Deadlift.
Strength Alternative:
3R or AMRAP
15 Deadlifts
20 Hop Over’s
15 Push Ups
60 Crunches
(any style)
3:00 transition into
the B workout…
Hang Power Cleans, KB Swings, and MB Slams (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 5R-7R+
Competitor:
5 HANG POWER CLEANS 155/105
10 KB OH SWINGS 70/53
15 BALL SLAMS 50/30
Rx:
135/95 BB * 53/35 KB
*40/20 MB
Performance:
115/75+/- BB *
35/25+/- KB *
30/15+/- MB
Modifications:
Hang Power Cleans:
Scale the load or
use 2 DB’s.
KB OH Swings:
Scale the load
or perform Russian
KB Swings.
Ball Slams: Scale
the load.