Announcements
*EVENTS:
9/11 Memorial WOD – Thur, 9/11 – Wear your red, white & blue..
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/8 – Deadlifts % / For Time
Tuesday, 9/9 – 4 Rounds For Time
Wednesday, 9/10 – Back Squats % / (12) AMRAP
Thursday, 9/11 – 9/11 Memorial WOD – For Time
(repeat from 9/11/24 / revised for “C”)
Friday, 9/12 – ACTIVE RECOVERY – *Re-test from 8/29/24
Saturday, 9/13 – 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
Deadlift (Weight)
A/B Clock: 30
(15) DEADLIFT %
(rack)
*Based off 90% of
your 1RM + 20lbs.
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
DEADLIFT
STRENGTH ALTERNATIVE:
3R or AMRAP
20 KB Sumo DL
(elevated or ground)
60 Plank Shoulder Taps
20 KB High Pulls
1:00 Wall Plank
P-Lot FC (2) DB’s
15 V-Ups or
Alt. Knee Hugs
3:00 transition into
the B workout…
Clean & Jerks and Burpees (Time)
(12) For Time /
Goal: Sub 9
*BUY IN: 400 M RUN
Competitior:
12-9-6-3
POWER CJ 185/125
9 BAR FACE BURPEES OTB
Rx: 165/115
Performance: 95/65 +/-
Modifications:
Running: See
Run MOD’s at
the whiteboard.
Clean & Jerks:
Scale the
load or perform
Hang Power Clean
& Jerks (BB or
2 DB’s)
BF Burpees OTB:
Up Down +
Hop or Step
Over.