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
Back Squat (Weight)
A/B Clock: 28
(15) BACK SQUAT %
*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 BACK SQUAT
OR 3 Rep Heavy
STRENGTH ALTERNATIVE:
Parking Lot Run w/Ball
16 Alt. Step Up & Over’s
w/2 DB’s or 20 w/out
16 Ball Slam
1:00 Wall Sit
(below depth)
60 Crunches
(any style)
3:00 transition into
the B workout…
Jump Rope, Pull ups, and Clusters (AMRAP – Rounds and Reps)
(10) AMRAP
Goal: 4R-5R+
Competitor:
35 DOUBLE UNDER’S
3-6-9-12-15 & so on..
C2B PULL UPS
3 SQUAT CLEAN THRUSTER’S
155/105
Rx:
135/95 * PULL UPS
Performance:
95/65 * 50 SINGLE UNDER’S
3-6-9 Rx Pull Ups
(stay at 6 or 9)
OR JUMPING PULL UPS
(follow ladder)
Modifications:
Dubs: Scale up to
Dub attempts or
a mix of Dubs &
Singles, or perform
90 Alt. Toe Taps on
stacked BP’s.
Pull Ups:
3-6-9 Banded
Pull Ups (Strict or Kip)
or Strict Ring Rows
(follow ladder)
Squat Clean Thruster’s:
Scale the load or
perform Hang Squat
Clean Thruster’s or
Power (any style –
BB or 2 DB’s )