Announcements
WOD’s – Week at a Glance:
Monday, 9/16 – (15) Front Squats % / (13) E3MOM x 4 Rounds
Tuesday, 9/17 – (25) 9 / 7 / 5 AMRAP’S
Wednesday 9/18 – (15) Shoulder Press % / (12) For Time
Thursday 9/19 – (30) Active Recovery
Friday, 9/20 – For Time (Proving Grounds) / (Remaining Time) 3RM Push Jerk
Saturday, 9/21 – (30) For Time
Upcoming BroYoga Classes: Thur, 9/19 6AM, Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
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
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT (rack) %
*Based off 90% of your
1RM, warm-up to 70%,
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% = 270
65% of 270 = 175
75% of 270 = 200
85% of 270 = 230
*ME Reps is at least 1
SCALE DOWN:
3 Rep Heavy Front Squat
STRENGTH ALTERNATIVE:
20 KB Sumo Squats
:30-:45 Sec Wall Plank
1:00 Wall Sit (below depth)
(Opt. use a thigh band or plate)
Parking Lot OH Plate Carry #35/25
3:00 transition into
the B workout…
Jump Rope, Squat Cleans, and Burpees (Time)
(12) E3MOM X 4 Rounds
Goal: Sub 2:15
*Slowest interval = your score!
Competitor:
50 DOUBLE UNDER’S
5 SQUAT CLEANS 185/125
10 BAR FACING BURPEES OTB
Rx: 165/115
Performance: 95/65 +/-
75 SINGLE UNDER’S
Modifications:
Dubs: Scale up to
Dub attempts or a
mix of Dubs / Singles.
Squat Cleans: Lighten
the load or scale down
to 8 2 DB Hang Squat or
Hang Power Cleans.
Burpees OTB: Up /
Down + Hop or Step
Over’s.