Announcements
***Please check your email for an important announcement.
*EVENT: Sign-up for our Fri, 12/13 Annual In-House “TEAM COMP” – ALL LEVELS WELCOME! Need a partner? Ask us!
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!
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/25 – (12) Shoulder Press % / (15) 5 Rounds For Time
Tuesday, 11/26 – (30) 9 Rounds For Time
Wednesday, 11/27 – (15) Front Squat % / (10) AMRAP
“Thanksgiving” Thursday 11/28 – (28) PARTNER AMRAP
“Black” Friday, 11/29 – (30) ACTIVE RECOVERY
Saturday, 11/23 – (30) 5 Rounds 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
Front Squat (Weight)
A/B Clock: 28
(15) FRONT SQUAT (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 Front Squat
STRENGTH ALTERNATIVE:
AMRAP
20 Air Squats
40 Mountain Climber’s
20 Squat Jumps
40 Plank Shoulder Taps
1:00 Plank Hold (elbows)
3:00 transition into
the B workout…
3:00 transition into
the B WOD…
Front Squats and Box Step Up and Overs (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 5R-6R+
12 (1) ALT DB SNATCHES
2-4-6-8-10-12….etc.
(2) DB BOX STEP UP & OVERS 24/20
(suitcase style_)
Competitor: 50/35
Rx: 45/25
Performance: 35/20
Modifications:
DB Snatches: Lighten
the load or perform Alt.
Hang Power Snatches.
DB Step Up & Over’s:
Lighten the load, shorten
the box height or perform
non weighted.