Announcements
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM & “BroYoga” Thur, 11/21 6AM… Sign-Up in Wodify. Check out the whiteboard for ALL events!
WEEK AT A GLANCE: *Deload Week… we will begin our last micro cycle next week
Monday, 11/11 – Veterans Day WOD – “CHAD”
*Alternatives will be offered
Tuesday, 11/12 – (20) AMRAP / (5) Core Work
Wednesday, 11/13 – (30) For Time
Thursday 11/14 – Active Recovery
Friday, 11/15 – (30) 9 Rounds For Time
Saturday, 11/16 – (30) 5 Rounds For Time
*Aida & Pete will be back in the gym on 11/12. Please contact Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday 9AM – 12N for assistance or chat with your coach.
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:
3 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:
Competitor:
50-75-100-75-50
DOUBLE UNDERS
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 UNDERS
12-15-18-15-12
HANGING KNEE RAISES