Announcements
WOD’s – Week at a Glance:
*This week, we will begin a NEW Micro Cycle of % work!
Monday, 9/30 – Back Squats for % / (10) AMRAP
Tuesday, 10/1 – (10) AMRAP / (8) AMRAP / (6) AMRAP
Wednesday 10/2 – Deadlifts for % / (12) 4 Rounds For Time
Thursday 10/3 – (26) Active Recovery
Friday, 10/4 – (30) For Time
Saturday, 10/5 – “Bring a Friend Day” – (24) AMRAP
Upcoming BroYoga Classes: 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
Back Squat (Weight)
A/B Clock: 28
(15) BACK SQUAT (rack) %
*Based off 90% +10lbs. 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% + 10 lbs = 280
65% of 280 = 180
75% of 280 = 210
85% of 280 = 240
*ME Reps is at least 5
SCALE DOWN:
5 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
5R or AMRAP
16 Squats (BB, KB or DB’s)
20 (“20) Box Dips
16 Alt. Renegade Rows
(1 DB)
20 Bicycle Kicks
3:00 transition into
the B workout…
Double Unders, Front Squats, and Pull Ups (AMRAP – Rounds and Reps)
(10) AMRAP
Goal: 4R-5R+
Competitor:
35 DOUBLE UNDER’S
5 FRONT SQUATS 165/115
10 C2B PULL UPS
Rx: 145/100
PULL UPS
Performance: 115/75 +/-
JUMPING PULL UPS
Modifications:
Dubs: Scale up to
Dub attempts or
a mix of Dubs/Singles
Front Squats:
Scale the load
or use 2 DB’s
Pull Ups: Scale up
to a mix or Rx, Banded
and / or Jumping Pull
Ups or 15 Strict Ring
Rows