Announcements
WEEK AT A GLANCE:
Monday, 9/15 – Shoulder Press % / For Time
Tuesday, 9/16 – 6 Min AMRAP’s x 4
Wednesday, 9/17 – Front Squats % / (12) AMRAP
Thursday, 9/18 – E2MOM x 18 Rounds
Friday, 9/19 – For Time – CrossFit Service Cup Workout 1 /
(Remaining Time) 1R Clean & Jerk Complex – 2 Squat Cleans + 1 Shoulder to Overhead (UB)
Saturday, 9/20 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Shoulder Press (Weight)
A/B Clock: 30
(12) SHOULDER PRESS %
(rack) *No Rebounding
*Based off 90% of
your 1RM + 10lbs.
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% of 300 is 270
270 + 20 = 290
70% of 290 = 205
80% of 290 = 230
90% of 290 = 260
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3-3-3-3-3
SHOULDER PRESS
STRENGTH ALTERNATIVE:
3R or AMRAP
16 Alt. (2) DB Strict Press
32 Hop Over’s or
Lat Hops (No DB’s)
64 Plank Shoulder Taps
1:00 MAX cal (any) machine)
3:00 transition into
the B workout…
Burpees, Power Cleans, Front Squats, and S2O (Time)
(15) For Time /
Goal: Sub 12
*Macho Man
does not have
to be UB.
10-9-8-7-6-5-4-3-2-1
LAT BUPREES OTB
1RD of MACHO MAN
MACHO MAN:
3 POWER CLEANS
3 FRONT SQUATS
3 SHOULDER TO OVERHEAD
Competitor: 155/105 BB
Rx: 135/95 BB
Performance: 95/65 BB
Modifications:
Burpees OTB:
Up Down +
Hop or Step Over.
Macho Man:
Scale the load
or perform
5 Power or Hang
Power Cleans +
3 Shoulder to OH.