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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Friday 22nd June 2018
CrossFit
Deadlift
7 minute Ladder:
3-6-9-12-etc reps of:
Thrusters 45/30kg
Toes to Bar
Barbell Club at 6pm
20mins:
Clean + Jerk 5x1+2 @75-85%
15mins:
Snatch Balance 5x2 @75-85%
Strength Training at 7pm
Upper
Endurance Training at 8pm
Every 6 mins x 4:
In 4 minutes...
Row 600/500m
Then AMRAP:
15 KB swings
30 Double Unders
Start each 4 minutes with the Row then continue the AMRAP where you left off.
Thursday 21st June 2018
Today's Training
CrossFit
30 minute AMRAP:1 set Muscle Ups/Pull Ups
200m Row, Ski, Run or 500m Assault Bike
Rest 30 seconds
50 Double Unders
200m Row, Ski, Run or 500m Assault Bike
Rest 30 seconds
- No scores or prescriptions on movement difficulty for this WOD.
Gymnastics at 7pm
Full Body Gymnastics Coaching and Conditioning
Every minute on the minute for 30 minutes:
20-30 seconds work per station focussing on technique and position.
1) Handstand Walk
2) Pistol Squat
3) Rope Climb
4) L-Sit
5) Rest
Wednesday 20th June 2018
Today's Training
CrossFit
1 Squat Clean + 1 Hang Squat Clean + 2 Shoulder to Overhead
Build up to around 80-85% of max Clean + Jerk or work across at a weight that allows development of positions and technique.
Partner WOD
Run 200m
15 Wall Ball 20/14lb, 10/9'
Barbell Club at 6pm
25mins:Jerk Dip + Split Jerk 5x2 @80-90%
15mins:
Jerk Dip 5x3 @90-105%
Strength Training at 7pm
Legs
- Front or Back Rack
- Rest 2 minutes between sets
B) 3 sets:
Landmine Squat x 8-12 reps
Double KB Swing x 8-12 reps
C) EMOM9:
1) 8-12 Single Leg Deadlift (R)
2) 8-12 Single Leg Deadlift (L)
3) 30 second DBall/Sandbag Carry
Endurance Training at 8pm
For time:
20-18-16-...-6-4-2 reps for time:
Calorie Assault Bike/Row or Ski
DB Snatch
Burpees to 6" touch
Tuesday 19th June 2018
Today's Training
Monster Mash
Clean and Jerk 70/45kg
Perform 1 round of Cindy after each set of Clean and Jerks
Barbell Club at 8pm
20mins:Power Snatch + Snatch 5x2 @80-90%
15mins:
Snatch Pull 5x3 @90-105%
Gymnastics at 8pm
Ring Skills
+
Full Body Gymnastics Conditioning
Monday 18th June 2018
Today's Training
CrossFit
Back Squat 4 x 5Aim to work across at 75% 1RM (or 75% + 2.5-5kg heavier than 4th June 2018)
Rest 2 minutes between sets
21-15-9 reps for time:
KB Swings 32/24kg
Burpees
Barbell Club at 6pm
20 mins:
Power Clean + Clean 5x2 @80-90%
15mins:
Clean Pull 5x3 @90-105%
Strength Training at 7pm
Push
A) Landmine Chest Press 4 x 6
B) 3 sets:
KB Shoulder Press x 5-10
Landmine Single Arm Row (R) x 8-12 reps
Landmine Single Arm Row (L) x 8-12 reps
C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Dips/Press Ups
3) 30 seconds Landmine Rotations
Endurance Training at 8pm
Partner WOD- alternating rounds
8 rounds (4 each):
400m Row
400m Run
400m Ski or 1km Assault Bike
