Announcements
WEEK AT A GLANCE:
Monday, 9/15 – Shoulder Press % / For Time
Tuesday, 9/16 – 6 Min AMRAP’s x 4
Wednesday, 9/17 – Front Squats % / (12) AMRAP
Thursday, 9/18 – E2MOM x 18 Rounds
Friday, 9/19 – For Time – CrossFit Service Cup Workout 1 /
(Remaining Time) 1R Clean & Jerk Complex – 2 Squat Cleans + 1 Shoulder to Overhead (UB)
Saturday, 9/20 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT%
(rack)
*Based off 90% of
your 1RM + 20lbs.
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% of 300 is 270
270 + 20 = 290
70% of 290 = 205
80% of 290 = 230
90% of 290 = 260
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3-3-3-3-3
FRONT SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
15 WB Shots
15 Ball Slam
P-Lot Farmer’s Carry
DB’s or KB’s
15 V-Ups or
50 Bicycle Kicks
3:00 transition into
the B workout…
Dips, Box Jump Overs, and Lunges (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 3R-4R+
Competitor:
4 RING MUSCLE UPS
8 BOX J/O “30/24
16 ALT SINGLE
LEGGED SQUATS
Rx:
12/9 RING DIPS
12 BOX JUMP OVERS “24/20
24 JUMPING LUNGES
Performance:
20 (“20) BOX DIPS
12 BOX JUMP OVERS “24/20
24 JUMPING LUNGES
Modifications:
Ring Dips: Scale
up to 9/6, any
variation of Ring
Dips (Jumping w/
strict hold or
Banded). *Space
permitting.
Box Jump Over’s:
Scale the box
height or jump
onto stacked
plates or perform
48 Toe Taps (plates)
or perform Step
Up & Over’s.
S/L Squats / Lunges:
Scale up to any
variation (banded,
assisted off a box,
or use the rig) or
scale J-Lunges
to traditional Alt.
Lunges.