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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 11th November 2010

Rest Day


Can cutting carbs help you live longer?





Wednesday 10th November 2010

Individual Programming

5 x 1 minute rounds

7 Knees to elbows

In remaining time perform max Box Jumps 30/24"

Rest 1 minute between rounds


then straight into:


5x 1 minute rounds

7 Ring Press Ups

In remaining time perform max Kettlebell Swings 24/16kg

Rest 1 minute between rounds


Score is total number of Box Jumps plus total number of Kettlebell Swings




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



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
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