Announcements
WOD’s – Week at a Glance:
Monday, 9/9 – (15) Deadlifts % / (12) AMRAP
Tuesday, 9/10 – (15) Back Squats % / (12) For Time
Wednesday 9/11 – (32) For Time “9/11 Tribute WOD”
Thursday 9/12 – (29) Active Recovery (8/15/24 Re-Test)
Friday, 9/13 – For Time / (Remaining Time) Squat Clean & Jerk Complex
Saturday, 9/14 – (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
Deadlift (Weight)
A/B Clock: 30
(15) DEADLIFT (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 Deadlift
STRENGTH ALTERNATIVE:
(15) 3 Rounds
20 KB Sumo DL High Pulls
1:00 Wall Sit (below depth)
15 KB OH Swings
1:00 Plank Hold (elbows)
9/7 Calorie Bike Erg
3:00 transition into
the B workout…
Running, DB Snatch, and Wall Walks (AMRAP – Reps)
(12) AMRAP /
Goal: 4R-6R
*BUY-IN: 800 M RUN
10-12-14 & so on…
(1) ALT DB POWER SNATCH
3 WALL WALKS (ea. round)
Competitor: 65/45
Rx: 50/35
Performance: 35/20 +/-
PARTIAL WALL WALKS
Modifications:
DB Power Snatches:
Lighten the load or
modify to DB Hang
Power Snatches
Wall Walks: Wall
Plank (no walk) or
C2G Walk Outs