Announcements
WOD’s – Week at a Glance!
Monday, 10/14 – (15) Back Squats for % / (14) For Time
Tuesday, 10/15 – (24) 5×4:00 AMRAP
Wednesday 10/16 – (15) Floor Pause Deadlift for % / (12) AMRAP
Thursday 10/17 – (31) 3×9:00 AMRAP
Friday, 10/18 – (20) MACHO MAN – Courtesy of CompTrain
Saturday, 10/19 – (13) DEATH GRIP – Courtesy of Beyond Strength /
(11) AMRAP
*REMINDER! Join us for BroYoga on Thur, 10/17 at 6AM
IMPORTANT! Please clean up after your workout. A little EXTRA care goes a long way.
Thank you in advance for your support!
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
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT %
*Based off 90% +10lbs. of
your 1RM. Warm-up to
70%, then perform:
70% x 3
80% x 3
90% x 3+ (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 3
SCALE DOWN:
3 Rep Heavy Front Squat
STRENGTH ALTERNATIVE: