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
Shoulder Press (Weight)
A/B Clock: 30
(12) SHOULDER PRESS (rack) %
*No Rebounding
*Based off 90% +5 lbs. of
your 1RM. Warm-up to
70%, 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% + 5 lbs = 275
65% of 275 = 180
75% of 275 = 205
85% of 275 = 235
*ME Reps is at least 5
SCALE DOWN:
5 Rep Heavy Shoulder Press
STRENGTH ALTERNATIVE:
12 Seated 2 DB Military Press
24 KB High Pulls
12 Seated 2 DB Nuetral Press
12 KB Swings
Parking Lot Run
3:00 transition into
the B workout…
Machine Work, C&J, Burpees, Power Cleans, and Box Jump Overs (Time)
(20) For Time /
Goal: Sub 18
Competitor:
500/400 M SKI ERG
21-15-9
POWER CLEAN & JERK 115/75
BAR FACING BURPEES OTB
21/18 CAL ECHO BIKE
15-12-9
POWER CLEAN 155/105
BOX JUMP OVER’S “24/20
500/400 M ROW
Rx: 95/65 * 135/95
ECHO/ROW/SKI
Performance:
75/55+/- * 115/75+/-
ROW/SKI/ECHO
Modifications:
Machine Work:
Adjust the calories
as needed.
Power Clean & Jerks:
Lighten the load or
perform 2 DB PCJ
Power Clean:
Lighten the load or
perform 2 DB PC
Burpees OTB:
Up / Down + Hop
Over or Step Over