Announcements
Friendly Reminder, Please cancel your class before the 1 hour mark. If you are checked in for class but not present, your reservation will be canceled.
*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, 5/19 – For Time / 1RM Squat Clean
Tuesday, 5/20 – 3 Intervals For Time (5/7/9) – CFHQ WOD
Wednesday, 5/21 – Back Squat % / For Time
Thursday, 5/22 – ACTIVE RECOVERY – French Throwdown WOD 1
Friday, 5/23 – For Time / Snatch Complex
Saturday, 5/24 – 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: 32
(15) Back 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 Back Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
4-8-10, etc.
Parking Lot Run
(Cal) Ski
Alt. DB Snatches
Squat Jumps
1:00 Wall Sit
48 WB Russian Twists
3:00 transition into
the B workout..
Jump Rope, Wall Ball Shots, and KB Swings (Time)
(14) For Time /
Goal: Sub 12
Competitor:
63 DOUBLE UNDER’S
42 WALL BALLS 30/20
21 KB OH SWINGS 70/53
42 DOUBLE UNDER’S
21 WALL BALLS
15 KB OH SWINGS
21 DOUBLE UNDER’S
15 WALL BALLS
9 KB OH SWINGS
Rx: 20/14 WB *
53/35 KB
Performance:
14/12 WB * 35/25 KB
84/63/42 SINGLE UNDER’S
Modifications:
Double Under’s:
Scale up to Dub
attempts or a mix
of Dubs & Singles,
or perform Alt. Toe
taps on stacked
BP’s.
Wall Ball Shots:
Scale the load
(partial squat).
KB Swings: Scale
the load or perform
KB Russian Swings.