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)