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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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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

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



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