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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Saturday 16th April 2011

Games WOD 11.4

10 minute AMRAP:

60 Bar Facing Burpees

30 Overhead Squats 55/40kg

10 Muscle Ups

 

Or

 

10 minute AMRAP:

20 Bar Facing Burpees

10 Overhead Squats 30/25kg

5 Bar Rollouts

 

Bar Rollouts from Ross Training

 

This video makes you wonder what it would take to get 2 full rounds on WOD 11.4 - someone's done it though!

Friday 15th April 2011

Kettlebell Snatch Practice

 

3 rounds for time:

20 Box Jumps 24/20"

15 Pull Ups

10 KB Push Press (each arm) 24/16kg

 

 

Thursday 14th April 2011

Rest Day

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/CrossFit Open WOD 11.4

 

 

Wednesday 14th April 2011

Split Jerk Practice

Work on speed under the bar and foot placement.

 

In pairs and alternating rounds perform AMRAP in 20 minutes of:

10 Dynamic Lunges 10/5kg

10 V-Sits

Run 200m 

 

Mike Burgener using the Murray Cross to coach foot placement on the Split Jerk.

Split_Jerk

Tuesday 12th April 2011

3 rounds for time:

50 Squats

40 Swings 24/16kg

30 Press Ups

20 Knees to Elbows

10 Deadlifts 100/70kg

 

 

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