Announcements
*EVENTS:
BroYoga: Sat, 7/12 @ 11:15am
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/7 – Deadlfts % / For Time
Tuesday, 7/8 – 4:00 On/2:00 Off x 4 Rounds / Clean Complex
Wednesday, 7/9 – Back Squat % / (12) AMRAP
Thursday, 7/10 – For Time
Friday, 7/11 – For Time / 3 Rep Overhead Squat
Saturday, 7/12 – For Time
*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
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT %
*Based off 90% of
your 1RM + 10lbs.
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% of 300 is 270
270 + 10 = 280
65% of 280 = 180
75% of 280 = 200
85% of 280 = 230
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5-5-5-5-5
BACK SQUAT
STRENGTH ALTERNATIVE:
6-9-12 & so on…
Air Squats
Push Ups
(any) Machine
24 Crunches
3:00 transition into
the B workout…
Jump Rope, Pull Ups, and DB Squat Snatch (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
Competitor:
35 DOUBLE UNDER’S
2-4-6-8-10 & so on…
(1) ALT DB SQUAT
SNATCH 50/35
3 BAR MUSCLE UPS
Rx: 45/25 DB
9 C2B PULL UPS
Performance: 35/20 DB
9 PULL UPS OR
JUMPING PULL UPS
(ladder)
Modifications:
Dubs: Scale up
to any # of Dub
attempts or a
mix of Dubs or
Singles or 105
Toe Taps on
stacked BP’s.
Squat Snatch:
Scale the load,
modify the Squat
or perform Alt.
DB Power or
Hang Power
Snatches.
Pull Ups: Scale
the # of reps or
perform Strict
Ring Rows.