Announcements
IMPORTANT! Members, Please be courteous to your coach during the warm-up & WOD briefings. We LOVE to see members connecting during class, but it can sometimes feel disruptive and discouraging when members are having in-depth conversations while the coach is talking. Thank you in advance for your cooperation.
*** Join us TOMORROW for the LAZAR Tribute WOD ***
Percentage Work starts this week – Back Squats on Tue, 8/13 & Deadlifts on Wed, 8/14. Don’t miss out!
Next BroYoga Class: Thur, 8/22 (6AM).
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it,
please do before 9/1.
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
Deadlift (Weight)
A/B Clock: 30
(15) DEADLIFTS %
*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
*The min for ME Reps
is at least 5 reps.
SCALE DOWN:
5 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
(15) AMRAP
20 KB Sumo Deadlifts
24 Hop Over’s
16 Alt. Renegade Rows
24 Knee Tucks (core)
Parking Lot Run
3:00 transition into
the B workout…
Running, KB Swings, and Rope Climbs (Time)
(12) 3 Rounds For Time /
Goal: Sub 9
*Run 200 M every
round (3x ttl.).
Competitor:
200 M RUN
21-15-9
KB SWINGS 70/53
3-2-1
LEGLESS ROPE CLIMBS
Rx:
24-18-12
KB SWINGS 53/35
3-2-1
ROPE CLIMBS
200 M RUN
Performance:
200 M RUN
24-18-12
KB SWINGS 35/25
16-12-8
STRICT RING ROWS
Modifications:
Run: 250/200 M Row
or 500/400 M Bike Erg.
KB: Lighten the load
or modify to Russian
KB Swings.
Rope Climbs:
Scale up to 1-2 Rx, partial
or Knotted Rope Climbs
or 5-3-2 Lay to Stand
Rope Climbs – space
permitting.