Announcements
IMPORTANT! Members, Please be courteous to your coach during the warm-up & WOD briefings. We LOVE to see members connecting during class, but it can sometimes feel disruptive and discouraging when members are having in-depth conversations while the coach is talking. Thank you in advance for your cooperation.
*** Join us TOMORROW for the LAZAR Tribute WOD ***
Percentage Work starts this week – Back Squats on Tue, 8/13 & Deadlifts on Wed, 8/14. Don’t miss out!
Next BroYoga Class: Thur, 8/22 (6AM).
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it,
please do before 9/1.
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 Squats (Weight)
A/B Clock: 30
(15) BACK SQUAT (rack) %
*Based off 90% of your
1RM, warm-up to 65%,
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% = 270
65% of 270 = 175
75% of 270 = 200
85% of 270 = 230
*The min for ME Reps
is at least 5 reps.
SCALE DOWN:
5 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
12 Back Squats (ground)
24 Plank Shoulder Taps
1:00 Wall Sit (below depth)
Opt: Banded
Parking Lot Run
3:00 transition into
the B workout…
Jump Rope, Front Squats, and HSPU (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
Competitor:
36 DOUBLE UNDER’S
6 FRONT SQUATS 185/125
12 TOES TO BAR
Rx: 155/105
Performance: 115/75 +/-
48 SINGLE UNDER’S
HANGING KNEE RAISES
Modifications:
Dubs: Scale up to Dub
attempts or mix (:45 sec).
Front Squats:
Scale the load or
modify to 2 DB’s.
Toes to Bar: Scale up to
TTB (Ring) attempts or
a mix (ex. 4 + 8) or 12
Toes to Rig (15 BFSU).