Announcements
*Reminder, Aida & Pete are traveling (out of the country) 11/1 – 11/11. 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.
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM / “BroYoga” Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 11/4 – (15) Front Squats for % / (10) AMRAP
Tuesday, 11/5 – (12) Shoulder Press for % / (15) For Time
Wednesday, 11/6 – (30) 5 Rounds For Time *Courtesy of RX Mindset
Thursday 11/7 – (30) Active Recovery
Friday, 11/8 – (30) – 5 Rounds For Time / (Remaining
Time) Clean & Jerk Complex
Saturday, 11/9 – (30) For Time
***Don’t forget about our annual “In-House” Team Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Front Squat (Weight)
(15) Front Squat %
*Based off 90% +10lbs. of
your 1RM. Warm-up to
75%, then perform:
75% x 5
85% x 3
95% x 1+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 10 lbs = 280
75% of 280 = 180
85% of 280 = 210
95% of 280 = 240
*ME Reps is at least 1
SCALE DOWN:
3 Rep Heavy Front Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
3-6-9, etc.
Front Squats
(Cal) Row
Hand Release Push Ups
Parking Lot Run
Jump Rope, KB Swings, and Goblet Squats (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 5R-7R+
Competitor:
36 DOUBLE UNDER’S
12 KB SWINGS 70/53
9 GOBLET SQUATS
Rx: 53/35
Performance: 35/25 +/-
54 SINGLE UNDER’S
Modifications:
Double Under’s:
Scale up to Dub
attempts or a mix
or 6/4 Calorie Ski
Erg
KB Swings: Scale the
load or perform
Russian Swings
Goblet Squats:
Scale the load or
switch to Air Squats