Announcements
Friendly Reminder, For support, contact us weekdays 9AM – 8PM. The office is closed Sat, 12N – Mon, 9AM.
Aida 754-204-5168 / Heather: 954-296-1693 / Email: info@crossfitlpf.com / heather.cflpf@gmail.com.
WEEK AT A GLANCE:
Monday, 9/22 – CrossFit Service Cup Workout 4 A/B – (10) AMRAP / 1RM Clean (Power or Squat)
Tuesday, 9/23 – *CrossFit Service Cup 2025 Workout 3 – 6R For Time / (10) EMOM
Wednesday, 9/24 – Back Squats % / 20R For Time
Thursday, 9/25 – (26) 5:00 ON / 1:00 X 4R
Friday, 9/26 – Deadlifts % / (9) AMRAP
Saturday, 9/27 – 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!
Crossfit LPF – CrossFit
Clean & Jerks, Back Squats, and Toes to Bar (AMRAP – Reps)
A/B Clock: 15
(10) AMRAP (reps) /
Goal: 150-180 reps
(5R-6R+)
*WOD B Warm-Up:
(10) E2MOM X 5R
:30 Sec ” easy ”
Machine or PL Run
2 Clean (singles /
p-loading)
*CrossFit Service Cup 2025
Workout 4 A/B
WOD A
5 HANG POWER CLEAN & JERKS
10 BACK SQUATS (ground)
15 TOES TO BAR = 30 Reps
Rx: 115/80
Performance: 95/65 +/-
HANGING KNEE RAISES
Modifications:
Hang Power
Clean & Jerk:
Scale the load
or use 2 DB’s.
Back Squat:
Scale the
load or perform
2 DB Front
Squats.
Toes to Bar:
Scale up the
reps or scale
to TTB (Ring)
attempts or
a mix of any
variation or
Toes to Rig
(BFSU)
Go directly into
WOD B for the
remaining 5:00…
Clean (Weight)
(5) 1 Rep MAX
CLEAN
*CrossFit Service Cup 2025
WOD 4B
Take 5:00 to
establish a 1RM
MAX CLEAN (Power
or Squat Clean)
SCALE DOWN:
1RM Hang Power Clean
STRENGTH ALTERNATIVE:
(5) AMRAP:
7 Cleans (any
style – BB or DB’s)
OR 14 Air Squats
9 Hop Over’s
11 V-Ups or
13 Alt. S/L
Knee Hug (Crunches)