Announcements

Congrats to our athletes who completed this weekend at The Force Wars CF Comp. We’re so PROUD of you all!

WOD’s – Week at a Glance!

Monday, 10/7 – (12) Strict Press for % / (15) For Time

Tuesday, 10/8 – (30) 3 Rounds For Time x 2

Wednesday 10/9 – (15) Front Squats for % / (12) AMRAP

Thursday 10/10 – (31) Active Recovery

Friday, 10/11 – (30) 5 Rounds For Time / (Remaining Time) Snatch / OH Squat Complex

Saturday, 10/12 – (30) 7 Rounds For Time

IMPORTANT! Please clean up after your workout. We are finding chalk smears on the gym floor, chalk inside the sanitation buckets and thumb tape, BB clips and chalk chips in the dirty rag bin, etc. This is not how we roll! 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 Squats (Weight)

A/B Clock: 30

(15) FRONT SQUAT (rack) %

*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 Front Squat

STRENGTH ALTERNATIVE:

5R or AMRAP

16 Goblet Squats (KB or DB)

20 (“20) Box Dips

16 Alt. Renegade Rows

(1 DB)

16 V-Ups

3:00 transition into

the B workout…

Jump Rope, Squat Cleans, and Hand Stand Push Ups (AMRAP – Rounds and Reps)

(12) AMRAP /

Goal: 3R-4R+

Competitor:

50 DOUBLE UNDER’S

15 HANDSTAND PUSH UPS

5 SQUAT CLEANS 185/125

Rx: 165/115

40 DOUBLE UNDER’S

12 HANDSTAND PUSH UPS

Performance: 115/75 +/-

15 DB PUSH PRESS 25/15 +/-

80 SINGLE UNDER’S

Modifications:

Dubs: Scale up to

Dub attempts or a mix

of Dubs & Singles or

9/7 Ski Erg or 80 Alt.

Toe Taps on BP’s (stacked)

Handstand Push Ups:

Scale up to 9, 7 or 5 HSPU

attempts (ABMAT, Box or

Pike Push Ups)

Squat Cleans: Lighten the

load or perform Hang Squat,

Power or Hang Power Cleans

(BB or 2 DB’s)

()

()

()