Announcements
JOIN US this weekend (Sat, 10/5 & Sun, 10/6) in support of Jacki, Yas & Jaxon who are competing as individuals in THE FORCE WARS CF Comp. Location: Bergeron Rodeo Grounds – 4201 SW 65th Way, Davie. Fee: $20 1 Day / $30 2 Days. Check your email tonight or IG for heat info. Rep LPF!
WOD’s – Week at a Glance:
*This week, we will begin a NEW Micro Cycle of % work!
Monday, 9/30 – Back Squats for % / (10) AMRAP
Tuesday, 10/1 – (10) AMRAP / (8) AMRAP / (6) AMRAP
Wednesday 10/2 – Deadlifts for % / (12) 4 Rounds For Time
Thursday 10/3 – (26) Active Recovery
Friday, 10/4 – (30) For Time
Saturday, 10/5 – “Bring a Friend Day” – (24) AMRAP
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 30
(15) “FLOOR PAUSE”
DEADLIFT %
*Based off 90% +10lbs. 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 “Deficit” KB Sumo Squats
Parking Lot OH Plate Carry #35/25
20 Squat Jumps
1:00 Plank Hold (elbows)
3:00 transition into
the B workout…
Sumo Deadlift High Pulls, Lunges, and Toes to Bar (Time)
(12) 4 Rounds Fot Time /
Goal: Sub 10
Competitor:
9 SUMO DL HIGH PULLS 115/75
12 ALT. SINGLE LEGGED SQUATS
15 TOES TO BAR
Rx:
95/65 BB
10 ALT. SINGLE LEGGED SQUATS
OR 24 JUMPING LUNGES
Performance:
75/55 +/- BB
24 JUMPING LUNGES
Modifications:
Sumo DL High Pulls:
Lighten the load
or switch to KB High
Pulls (Ground or Strike)
Jumping Lunges:
Scale to 16 Jumping
or 24 Alt. Lunges (no
jump)