Announcements
*EVENTS:
Labor Day Partner WOD – Sat, 9/1 – AM Classes Only!
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/1 – Labor Day Partner WOD – 9 Rounds For Time
Tuesday, 9/2 – For Time
Wednesday, 9/3 – Front Squats % / (10) AMRAP
Thursday, 9/4 – For Time
Friday, 9/5 – Shoulder Press % / (13) AMRAP
Saturday, 9/6 – Bring A Friend Day “Partner WOD” 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: 27
(15) FRONT SQUAT %
(rack)
*Based off 90% of
your 1RM + 20lbs.
Warm-up to 65%,
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% of 300 is 270
270 + 20 = 290
65% of 290 = 190
75% of 290 = 220
85% of 290 = 245
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5-5-5-5-5
FRONT SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
20 Goblet Squats
(KB or DB)
S/A P-Lot F-Carry
(switch as needed)
10 V-Ups
3:00 transition into
the B workout…
Workout (AMRAP – Rounds and Reps)
(10) AMRAP
Goal: 4R-5R+
Competitor:
36 DOUBLE UNDER’S
12 C2B PULL UPS
6 SQUAT SNATCHES 135/95
Rx:
9 C2B PULL UPS OR
12 PULL UPS
115/75 BB
Performance:
54 SINGLE UNDER’S
9 PULL UPS OR
12 JUMPING PULL UPS
75/55 +/- BB
Modifications:
Dubs: Scale up to
Dub attempts or
a mix of Dubs /
Singles or 108
Toe Taps (stacked
plates) or 7/5 Cal
(any) Machine.
Pull Ups: Scale
to 7 (5) Reps or
15 (12) Strict
Ring Rows.
Squat Snatches:
Scale the load
or perform Hang
Power Snatches
or 10 DB Snatches.