Announcements
IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!
*Acupuncture at LPF on 11/20 by appt. ($40) DM Gina H 754-224-7503.
*EVENT: Sign-up’s for our Fri, 12/13 Annual In-House “TEAM COMP” begins this week.
ALL LEVELS WELCOME. Need a partner? Ask us!
*EVENT: BroYoga Class: Thursday, 11/21 @ 6AM
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/18 – Back Squats % / (12) For Time
Tuesday, 11/19 – (30) 5 Rounds For Time
Wednesday, 11/20 – Deadlifts % / (10) AMRAP
Thursday 11/21 – (30) Active Recovery
Friday, 11/22 – (25) 9/7/5 AMRAP’s
Saturday, 11/23 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT (rack) %
*Based off 90% +20lbs. of
your 1RM. 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% + 20 lbs = 290
65% of 290 = 190
75% of 290 = 220
85% of 290 = 245
*ME Reps is at least 5
SCALE DOWN:
5 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
5R or AMRAP
16 Tempo Squats (KB
or DB – Goblet)
20 (“20) Box Dips
15 (2) DB Curls
20 (“20) Box Dips
15 (2) DB Curls
16 V-Ups
3:00 transition into
the B workout…
Double Unders, Squat Cleans, and Toes to Bar (Time)
(12) For Time /
Goal: Sub 10
Competitor:
50-75-100-75-50
DOUBLE UNDER’S
3-6-9-6-3
SQUAT CLEANS 155/105
9-12-15-12-9
TOES TO BAR
Rx: 135/95
Performance: 95/65+
75-100-125-100-75
SINGLE UNDER’S
12-15-18-15-12
HANGING KNEE RAISES
Modifications:
Double Under’s:
Scale up to Dub
attempts or a mix
of Singles & Dubs
or 5/3-7/5-9/7-7/5-5/3
Ski Erg
Squat Cleans: Scale
the load or perform
Hang Squat Cleans,
Hang Power Cleans
+ Front Squat or
Power or Hang Power
Cleans (BB or DB’s)
Toes to Bar: Scale up
to Toes to Bar (Ring)
attempts or 12-15-18-
15-12 Toes to Rig (BFSU)