Announcements
*Dear Members, Aida & Pete will be traveling out of the country from 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: “Bring A Friend Day” Sat, 11/2 / 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, 10/28 – (15) Deadlift for % / (12) AMRAP
Tuesday, 10/29 – (30) For Time
Wednesday, 10/30 – (15) Back Squats % / (12) E3MOMx4R
Thursday 10/31 – *HALLOWEEN PARTNER WOD* (18) AMRAP (Inspired by
Wodapalooza Online Qualifier 24-25, Workout 1 & 2/ (12) 1 Rep Heavy CJ
Friday, 11/1 – (30) Active Recovery
Saturday, 11/2 – (30) *BRING A FRIEND DAY * – Partner WOD
***Check out the whiteboard for ALL UPCOMING EVENTS including our annual “In-House Teaam
Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 30
(15) DEADLIFT%
*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 = 210
85% of 280 = 240
95% of 280 = 270
*ME Reps is at least 1
SCALE DOWN:
3 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
6-9-12-15, etc.
Deadlifts (heavy)
24 Bar Hop Over’s
KB High Pulls (lighter)
Hand Release Push Ups
3:00 transition into
the B workout…
Running, Power Snatch, and Pull Ups (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 3R-4R+
*BUY-IN: 400 M RUN
Competitor:
35 DOUBLE UNDER’S
7 POWER SNATCHES 115/75
3 BAR MUSCLE UPS
Rx: 95/65 BB
7 CHEST TO BAR PULL UPS
Performance: 75/55 +/-
50 SINGLE UNDER’S
7 PULL UPS OR
12 JUMPING PULL UPS
Modifications:
Run: 500/400 M Row
or 750/650 M Bike
Erg
Dubs: Scale up to
Dub attempts or a
mix of singles & dubs,
Jumping Jacks or
7/5 Ski Erg
Power Snatches:
Scale the load or
perform Hang
Power Snatches
or 12 Alt. DB Snatches
Pull Ups: 9 (7) Banded
Pull Ups or 14 Strict Ring
Rows