Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE:
Monday, 8/11 – Strict Press % / (12) AMRAP
Tuesday, 8/12 – 5 Sets For Time
Wednesday, 8/13 – Front Squats % / For Time
Thursday, 8/14 – ACTIVE RECOVERY
Friday, 8/15 – For Time / 2 Rep Heavy Squat Snatch
Saturday, 8/16 – 4 Rounds For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(12) FRONT SQUAT%
*Based off 90% of
your 1RM + 10lbs.
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
270 + 10 = 280
75% of 280 = 210
85% of 280 = 240
95% of 280 = 265
*ME Reps but no
less than 1 reps.
SCALE DOWN:
5-5-3-3-1-1
FRONT SQUAT
STRENGTH ALTERNATIVE:
P-Lot Farmers Carry
20 Goblet Squats
9/7 Cal (any) machine
50 Bicycle Kicks
or Alt. Heel Touches
3:00 transition into
the B workout…
Jump Rope, Hang Squat Cleans, and Pull Ups (Time)
(12) 5 Rounds For Time /
Goal: Sub 10
Competitor:
40 DOUBLE UNDER’S
4 HANG SQUAT CLEANS 185/125
4 BAR MUSCLE UPS
Rx: 165/115 BB
10 C2B PULL UPS
Performance:
95/65 +/- BB
10 PULL UPS
OR 12 JUMPING PULL UPS
65 SINGLE UNDER’S
Modifications:
Dubs: Perform
1:00 Dub of
attempts or a
mix of Dub /
Singles.
Hang Squat Cleans:
Scale the load or
perform Hang
Power Cleans
(BB or 2 DB’s).
Pull Ups: Scale
the reps as needed
or perform 15 (12)
Strict Ring Rows.