Announcements
IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!
*Acupuncture at LPF on 11/20 by appt. ($40) DM Gina H 754-224-7503.
*EVENT: Sign-up’s for our Fri, 12/13 Annual In-House “TEAM COMP” begins this week.
ALL LEVELS WELCOME. Need a partner? Ask us!
*EVENT: BroYoga Class: Thursday, 11/21 @ 6AM
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/18 – Back Squats % / (12) For Time
Tuesday, 11/19 – (30) 5 Rounds For Time
Wednesday, 11/20 – Deadlifts % / (10) AMRAP
Thursday 11/21 – (30) Active Recovery
Friday, 11/22 – (25) 9/7/5 AMRAP’s
Saturday, 11/23 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 29
(15) DEADLIFT (rack) %
*Based off 90% +20lbs. 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% + 20 lbs = 290
65% of 290 = 190
75% of 290 = 220
85% of 290 = 245
*ME Reps is at least 5
SCALE DOWN:
5 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
5R or AMRAP
16 Tempo Squats (KB
or DB – Goblet)
20 (“20) Box Dips
15 (2) DB Curls
20 (“20) Box Dips
15 (2) DB Curls
16 V-Ups
3:00 transition into
the B workout…
Box Jumps, SDHP, and Pull Ups (AMRAP – Rounds and Reps)
(11) AMRAP /
Goal: 4R-5R+
Competitor:
12 BOX JUMPS “24/20
9 SUMO DL HIGH PULL 115/75
3 RING MU OR BAR MU
Rx: 95/65
6 C2B PULL UPS
Performance: 75/55+
6 PULL UPS OR
9 JUMPING PULL UPS
Modifications:
Box Jumps: Scale
the box height or
Jump onto stacked
BP’s or perform
96 Alt. Toes Taps
Sumo DL HP: Scale
the load or perform
12 Sumo DL HP (KB)
Pull Ups: 12 Strict
Ring Rows