Announcements
*EVENTS:
FREE POOL WOD’s: JUNE 21st & JULY 26th @ 9am w/Laura (Township Pool)
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
WEEK AT A GLANCE:
Monday, 6/16 – Back Squat % / (10) AMRAP
Tuesday, 6/17 – Deadlift % / (12) 3 Rounds For Time
Wednesday, 6/18 – (27) 7:00 Intervals x 3 (AMRAP – Reps)
Thursday, 6/19 – (35) PARTNER WOD For Time
Friday, 6/20 – (20) AMRAP – Courtesy of “CrossFit Community Cup WOD 1”
Saturday, 6/21 – (30) For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 31
(15) “Floor Pause”
DEADLIFT %
*Based off 90% of your 1RM.
Warm-up to 65%,
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% of 300 is 270
75% of 270 = 205
85% of 270 = 230
95% of 270 = 255
*ME Reps but no
less than 1 rep.
SCALE DOWN:
5-5-3-3-1 DEADLIFT
STRENGTH ALTERNATIVE:
3R or AMRAP
20 KB Deadlifts
10 Up Downs
20 OH KB Swings
10 Up Downs
20 V-Ups or
Dead Bugs
1:00 Plank
3:00 transition into
the B workout…
Workout (Time)
(13) 3 Rounds For Time /
Goal: Sub 11
Competitor:
RD 1: 500/400 M ROW
RD 2: 21/17 CAL ECHO
RD 3: 500/400 M SKI ERG
12 OH BB REV LUNGES 115/75
21-15-9
BAR FACING BURPEES
Rx: 95/65 BB
ECHO/SKI/ROW
Performance: 75/55 BB
SKI/ROW/ECHO
Modifications:
Machine Work:
Scale as needed.
Chat w/your coach.
OH Lunges:
Scale the load
or perform Back
Rack Lunges or
Lunges (Front Rack
or Suitcase) w/2DB’s.
Burpees OTB: Up/
Down + Hop or Step
Over’s.