Announcements
*** GREAT NEWS! T-shirts / tanks are in and will be ready for pick up on Monday afternoon ***
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.
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Next BroYoga Class: Sat, 9/7 11:15am & Thur, 9/19 6AM.
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: 32
(15) DEADLIFT %
*Based off 90% of your
1RM, warm-up to 70%,
then perform:
70% x 3
80% x 3
90% x 3+ (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 3 reps.
SCALE DOWN:
3 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
(15) AMRAP
10-12-15, etc. Air Squats
10 Sets: 1 Push Up + 2
Shoulder Taps (Alt.)
10-12-15, etc. Squat Jumps
1:00 Wall Sit (below depth)
Opt: Banded
Paarking Lot Run
3:00 transition into
the B workout…
Double Unders, Power Snatches, and Pull ups (Time)
(14 ) For Time /
Goal: Sub 13
Competitor:
108 DOUBLE UNDER’S
12 POWER SNATCHES 135/95
9 BAR MUSCLE UPS
72 DOUBLE UNDER’S
9 POWER SNATCHES
6 BAR MUSCLE UPS
36 DOUBLE UNDER’S
6 POWER SNATCHES
3 BAR MUSCLE UPS
Rx:
108 DOUBLE UNDER’S
15 C2B PULL UPS
12 POWER SNATCHES 115/75
72 DOUBLE UNDER’S
12 C2B PULL UPS
9 POWER SNATCHES
36 DOUBLE UNDER’S
9 C2B PULL UPS
6 POWER SNATCHES
Performance:
95/65 +/-
SINGLE UNDER’S
15-12-9 PULL UPS OR
21-15-9 JUMPING PULL UPS
Modifications:
Dubs: Scale up to 1:30,
1:00, :45 sec Dub attempts
or a mix or 12/9. 9/7, 7/5
Ski Erg.
Power Snatches: Scale the
load or modify to Hang
Power Snatches or 16,
14, 12 Alt. DB Snatches.
Gymnastics: 21-18-15
Strict Ring Rows