Announcements
EXCITING NEWS! We’ve given our weightlifting platforms a facelift. In order to preserve them, we want to remind you that the platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 @ 11:15am.
MURPH Mon, 5/26 (AM classes only)
FREE Rope Climb/Dub workshop Sat, 6/14
WEEK AT A GLANCE:
Monday, 5/5 – (12) 1RM Shoulder Press / (16) 4R For Time
Tuesday, 5/6 – (32) 4 Intervals For Time / (Remaining Time) 1RM Clean Complex
Wednesday, 5/7 -(12) AMRAP / (15) 3 Rep Back Squat
Thursday, 5/8 – (35) For Time – ACTIVE RECOVERY
Friday, 5/9 – (25) 9/7/5 AMRAP’s
Saturday, 5/10 – (30) 4 Rounds For Time
*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
Shoulder Press (Weight)
A/B Clock: 31
(12) Work up to a 1 Rep Max Shoulder Press for the day.
Add weight based on feel.
Warm-up: 5-5-3-3-2-1.
Partner up!
SCALE DOWN:
3 Rep heavy Strict
Press or Push Press.
STRENGTH ALTERNATIVE:
3R or AMRAP
Parking Lot (2) KB
Farmer’s Carry
16 Alt. Strict Press
(2) DB’s
64 Plank Shoulder Taps
64 Crunches (any style)
3:00 transition into
the B workout…
Jump Rope, Hand Stand Push Ups, and Squat Snatch (Time)
(16) 4 Rounds For Time /
Goal: Sub 13
Competitor:
50 DOUBLE UNDER’S
15 HS PUSH UPS
12-9-6-3
SQUAT SNATCH 145/100
Rx:
12 HSPU * 125/85 BB
Performance:
10 HSPU (any variation)
OR 15 (2) DB PUSH PRESS
95/65 +/-
Modifications:
Dubs: Scale up to
Dub attempts or
a mix of Dubs /
Singles or 100 Alt.
Toe Taps (off BP’s).
HS Push Ups:
Any # of HS Push
Ups (ABMAT, Box
or Pike), or 2 DB PP.
Squat Snatches:
Scale the load or
perform a Power
or Hang Power
Snatch or 16-12-
10-8 Alt. DB Snatch.