Announcements
Friendly FYI, The Barbells in the equipment area belong to members, not LPF. Please use BB’s from the WOD floor only. TSYM!
*EVENTS:
HYROX RACE – HEW Delray Beach, Sat, 6/7 @ 10AM- $25pp (eventbrite.com)
Coach Gina H’ Farewell Gathering, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM
WEEK AT A GLANCE:
Monday, 5/26 – Hero WOD MURPH – Mod’s will be offered.
Tuesday, 5/27 – Shoulder Press % / For Time – Courtesy of Toria Pro “Grisabel”
Wednesday, 5/28 – Front Squat % / For Time
Thursday, 5/29 – 5:00 On/2:00 Off x 4R
Friday, 5/30 – 4 Intervals For Time
Saturday, 5/31 – 4:00 On/2:00 Off x 6R
*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
Shoulder Press (Weight)
A/B Clock: 30
(12) SHOULDER PRESS %
*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
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5 Rep Heavy Shoulder Press
STRENGTH ALTERNATIVE:
16 Alt. 2 DB Strict Press
(sitting or standing)
32 Alt. Plank Shoulder Taps
48 Mountain Climber’s
56 WB Russian Twists
Parking Lot Run
Snatches, Jump Rope, and Clean & Jerk (Time)
(15) For Time /
Goal: Sub 10
Courtesy of Torian Pro “Grisabel”
Competitor:
30 POWER SNATCHES 135/95
150 DOUBLE UNDER’S
30 POWER CLEAN & JERKS
Rx: 115/75 BB
Performance: 95/65 +/- BB
300 SINGLE UNDER’S
Modifications:
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 40 Alt. DB
Snatches.
Double Under’s:
Scale up to Dub
attempts or a mix
of Dubs/Singles
or perform 200
Alt. Toe Taps
(stacked BP’s).
Power Clean & Jerks:
Scale the load or
perform Hang Power
Clean & Jerks (BB or
2 DB’s).