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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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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.



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.



Wednesday 3rd November 2010

Today, for the first time, we revisit a workout that has already been programmed. Hopefully you're all keeping track of your training results but if not you can check back on the CrossFit Leeds Results Thread to see how you got on last time.

Individual Programming


20min AMRAP
5 Overhead Squats 50/30kg
10 Box Jumps 24/20"
20 Double Unders



Tuesday 2nd November 2010

Clean 1-1-1-1-1-1-1


"Nasty Girls"

3 rounds for time

50 squats

7 Muscle Ups

10 Hang Power Cleans 60/40kg



Nasty Girls from Ely Albalos on Vimeo.

Monday 1st November 2010

Barbells_For_BoobsWell done to all the athletes who took part in the Barbells For Boobs charity event at CrossFit Tameside at the weekend. Great results across the board, and more importantly, plenty of cash raised for Breakthrough Breast Cancer.


Individual Programming


Event 8 at the Team Rogue vs Team Again Faster Tahoe Throwdown - video [mov]

3 rounds for time:

20 Burpees

20 Pull Ups

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