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This Week's Training

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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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Wednesday 6th October 2010

PistolBurgener Warm Up

 

Snatch - every 30 seconds for 8 minutes

Focus on technique and speed.

 

15 minute AMRAP

6 Ring Dips

6 Toes to Bar

6 Single Leg Squats

 

Rest 3 minutes

 

Maximum sit ups in 2 minutes

Tuesday 5th October 2010

Terry_TibbsHappy Birthday to Luke 'Terry Tibbs' Holmes - the Chris Spealler of CrossFit Leeds!

 

Handstand Practice of choice

- Hold against the wall

- Press Ups against wall

- Free Holds

- Walks

- Press Ups on rings


"Terry Tibbs"


2 rounds for time:

20 Double Unders

20 Pull Ups

20 Power Cleans 40/25kg

20 KB Snatch (L) 24/16kg

20 Sit Ups

20 KB Snatch (R) 24/16kg

20 Box Jumps 24/20"

20 Thrusters 40/25kg

20m Bear walk

 

 

 

Monday 4th October 2010

Max reps of Strict Pull Ups x 5

Rest 3 minutes between sets

 

For time:

Run 200m

2 Power Cleans 60/30kg

Run 200m

4 Power Cleans 60/30kg

Run 200m

6 Power Cleans 60/30kg

Run 200m

8 Power Cleans 60/30kg

Run 200m

10 Power Cleans 60/30kg

Run 200m

12 Power Cleans 60/30kg

 

Mental_Approach_to_CrossFit

Saturday 2nd October 2010

Carpe_FerrumSnatch

1 rep max


Clean and jerk

1 rep max


As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

 

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.

 

“One of the most athletic actions in all sports is the snatch - one of two lifts in Olympic-style weightlifting. This design shows the lift`s second pull in all its magnificence!”

 

Seize the Iron!

Friday 1st October 2010

Burgener Warm Up (see video)


Snatch technique

 

4 rounds resting 1 minute between rounds:

3 minute AMRAP

6 Burpees

12 KB Swings 24/16kg

 

Each 3min AMRAP is 1 round.

 

 

 

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