Announcements
JUST IN! We will be holding Open Gym tonight 4PM-6PM. Reserve in Wodify. We will move back to a normal class schedule on Friday, 10/11.
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 – (25) HOME WOD / Open Gym
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. 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: 32
(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 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, Wall Ball Shots, and Hang Squat Cleans (Time)
(14) For Time /
Goal: Sub 12
Competitor:
120 DOUBLE UNDER’S
40 WALL BALL SHOTS 20/14
20 HANG SQUAT CLEANS 115/75
90 DOUBLE UNDER’S
30 WALL BALL SHOTS
15 HANG SQUAT CLEANS
60 DOUBLE UNDER’S
20 WALL BALL SHOTS
10 HANG SQUAT CLEANS
Rx: 95/65 BB * 20/14 WB
Performance:
90-60-30 DUB (attempts)
150/120/90 SINGLE UNDER’S
75/55+/- * 14/12 +/- WB