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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Tuesday 9th November 2010

Snatch_TechniquePower Snatch/Squat Snatch/Overhead Squat - every minute on the minute for 12 minutes

Use approximately 60% of your 1RM squat snatch and focus on solid technique.

 

3 rounds for time:

5 Squat Clean Thrusters 60/40kg

10 Burpees

 

 

 

 

 

Monday 8th November 2010

Individual Programming

 

"Annie"

50-40-30-20-10 reps for time:

Double Unders

Sit Ups

 

Watch Chris Spealler do Annie in fast forward!

 

Saturday 6th November 2010

"Lumberjack 20"

20 Deadlifts 125/80kg
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 50/30kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20"
Run 400m
20 KB Squat Cleans 24/16kg
Run 400m

Friday 5th November 2010

Split Jerk x 3 - every minute on the minute for 8 minutes

Use approximately 70% of 1RM. Focus on foot placement and speed under the bar.

 

"Diane"

21-15-9 reps of:

Deadlift 100/60kg

Handstand Press Ups

 

 

 

 

Thursday 4th November 2010

Rest Day

 

For a review of weightlifting movements and terminology why not check out Catalyst Athletics Exercise Demo Page. There's videos and explanations for each movement and you can watch each one frame by frame to get a good look at the technical aspects of each lift. Thanks to Crispy for the link.

 

 

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