Announcements
*Friendly Reminder, Our NEW platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/12 – “MURPH PREP” (26) 5:00 ON/2:00 OFF
Tuesday, 5/13 – (30) For Time / (Reamining Time) Shoulder to OH Complex
Wednesday, 5/14 – (15) Front Squat % / (10) AMRAP
Thursday, 5/15 – (16) E2MOM x 8 Sets / (16) For Time / (16) For Time
Friday, 5/16 – (15) Deadlift % / (10) AMRAP
Saturday, 5/17 – (30) For Time
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *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
Front Squat (Weight)
A/B Clock: 30
(15) Front Squat %
*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
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5 Rep Heavy Front Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
4-8-10, etc.
1:00 Wall Sit
BF Sit Ups
(Cal) Row
Alt. DB Snatches
Parking Lot Run
DB Front Squats, Toes to Bar, and Jump Ropes (AMRAP – Rounds and Reps)
(10) AMRAP
Goal: 5R-7R+
*Perform 35 Double
Under’s at the start
of each round.
Competitor:
5-6-7-8-9-10…etc.
(2) DB FRONT SQUATS 50/35
10 TOES TO BAR
Rx: 45/25 DB
Performance: 35/20 DB
50 SINGLE UNDER’S
Modifications:
DB Front Squats:
Scale the load or
perform Air Squats.
Dubs: Scale up to
Dub attempts or a
mix of Dubs & Singles
or perform 60 Toe
Taps on stacked BP’s.