Crossfit LPF – CrossFit

Deadlift (Weight)

A/B Clock: 30

(15) DEADLIFT %

*Based off 90% +10 LBS of your

1RM, warm-up to 70%,

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% + 10 lbs = 280

65% of 280 = 180

75% of 280 = 210

85% of 280 = 240

*ME Reps is at least 5

SCALE DOWN:

5 Rep Heavy Deadlift

STRENGTH ALTERNATIVE:

20 KB Sumo Squats

:30-:45 Sec Wall Plank

1:00 Wall Sit (below depth)

(Opt. use a thigh band or plate)

Parking Lot OH Plate Carry #35/25

3:00 transition into

the B workout…

Sumo Deadlift High Pulls, Lunges, and Toes to Bar (Time)

(12) 4 RFT

Goal:

Competitor:

9 SUMO DEADLIFT HIGH PULLS 115/75

12 ALT SINGLE LEGGED SQUATS

15 TOES TO BAR

Rx:

95/65 BB

OR/ 24 JUMPING LUNGES

Performance:

75/55 +/-

OR/ 24 JUMPING LUNGES