Announcements
Congrats to our athletes who completed this weekend at The Force Wars CF Comp. We’re so PROUD of you all!
WOD’s – Week at a Glance!
Monday, 10/7 – (12) Strict Press for % / (15) For Time
Tuesday, 10/8 – (30) 3 Rounds For Time x 2
Wednesday 10/9 – (15) Front Squats for % / (12) AMRAP
Thursday 10/10 – (31) Active Recovery
Friday, 10/11 – (30) 5 Rounds For Time / (Remaining Time) Snatch / OH Squat Complex
Saturday, 10/12 – (30) 7 Rounds For Time
IMPORTANT! Please clean up after your workout. We are finding chalk smears on the gym floor, chalk inside the sanitation buckets and thumb tape, BB clips and chalk chips in the dirty rag bin, etc. This is not how we roll! A little EXTRA care goes a long way. Thank you in advance for your support!
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT (rack) %
*Based off 90% +10lbs. of
your 1RM. Warm-up to
70%, then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 10 lbs = 280
65% of 280 = 180
75% of 280 = 210
85% of 280 = 240
*ME Reps is at least 5
SCALE DOWN:
3 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
5R or AMRAP
16 Goblet Squats (KB or DB)
20 (“20) Box Dips
16 Alt. Renegade Rows
(1 DB)
16 V-Ups
3:00 transition into
the B workout…
Double Unders, Wall Ball Shots, and DB Hang Cleans (AMRAP – Rounds and Reps)
(10) AMRAP
Competitor:
36 DOUBLE UNDERS
16 WALL BALL SHOTS 30/20
8 ALT DB HANG SQUAT CLEANS 65/45
Rx:
20/14 WB, 50/35 DB
Performance:
14/12 WB, 35/20 DB