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

()

()

()

()