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
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT (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 Back Squat
STRENGTH ALTERNATIVE:
10-15-20-25 Air Squats
50-40-30-20 Plank Shoulder Taps
25-20-15-10 Squat Jumps
Parking Lot OH Plate Carry #35/25
3:00 transition into
the B workout…
Wall Balls and Box Step Up and Overs (Time)
(12) For Time /
Goal: Sub 9
30 WALL BALL SHOTS
15 (2) DB BOX STEP UP & OVERS
24 WALL BALL SHOTS
12 (2) DB BOX STEP UP & OVERS
18 WALL BALL SHOTS
9 (2) DB BOX STEP UP & OVERS
12 WALL BALL SHOTS
6 (2) DB BOX STEP UP & OVERS
*24/20″ Box (all divisions)
Competitor:
20/14 WB * 50/35 DB’s
Rx: 20/14 WB,* 45/25 DB’s
Performance:
14/12 WB * 35/20 DB’s
Modifications:
Wall Ball Shots: Lighten
the load or partial Squats
Step Up & Over’s:
Lighten the load or
use no weight