Announcements
*EVENTS:
BroYoga Sat 6/7 & 6/28 @ 11:15am
HYROX RACE – HEW (Delray), Sat, 6/7 @ 10AM (eventbrite.com)
Coach Gina H’ Farewell, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – DM @zensurfboards IG
FREE JUNE/JULY Pool WOD’s – Dates TBA!
WEEK AT A GLANCE:
Monday, 5/26 – Back Squats % / AMRAP
Tuesday, 5/27 – Deadlifts % / For Time
Wednesday, 5/28 – (9) AMRAP / For Time
Thursday, 5/29 – PARTNER WOD (Active Recovery + Core Work)
Friday, 5/30 – 4R For Time / (Remaining Time) Clean Complex
Saturday, 5/31 – “Bring A Friend Day” PARTNER WOD
*Please wipe down & put away all of your equipment after your WOD, machines included. *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
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT %
*Based off 90% of your 1RM.
Warm-up to 65%,
then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% = 270
70% of 270 = 190
80% of 270 = 215
90% of 270 = 245
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
P-Lot Farmer’s Carry
(2) KB’s
16 Alt. Step Up & Over’s
w/2 DB’s or 20 w/out
16 Ball Slam
1:00 Wall Sit
(below depth)
1:00 Plank Hold
3:00 transition into
the B workout…
Pull Ups, Thrusters, and Burpees (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 5R – 7R+
S/A Thrusters are not alt.
Switch arms ea. round
(ex. Rd 1: 6 right arm,
Rd 2: 6 left arm & so on).
Competitor:
3 BAR MUSCLE UPS
6 S/A DB THRUSTER’S 65/45
9 LAT BURPEES OTDB
Rx:
6 C2B PULL UPS
6 S/A DB THUSTER’S 50/35
9 LAT BURPEES OTDB
Performance:
6 PULL UPS
OR 9 JUMPING PULL UPS
6 S/A DB THUSTER’S 35/20
9 LAT BURPEES OTDB
Modifications:
Pull Ups: Perform
any # of Rx reps
or a mix of Rx/Jumping
Pull Ups or 15 (12) Strict
Ring Rows.
Thruster’s: Scale the
load or perform 12
Goblet Squats or
15 (12) Air Squats.
Burpees OTDB: Up/
Down Hop or Step
Over’s.