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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Friday 16th November 2018
Today's Training
CrossFit
Every 3 minutes x 4:
6 DB Power Cleans
5 DB Shoulder to Overhead
4 DB Rack Lunges
3 DB Hang Squat Cleans
Aim to do all 4 sets at a medium/heavy weight where you can maintain quality technique.
Weight can vary from one set to another.
8 minute AMRAP:
3 Wall Climbs
6 DB Power Cleans 2 x 20/15kg
12 Box Jump Overs 24/20"
Barbell Club at 6pm
20mins:
Power Jerk + Split Jerk - x2 @65-75%
BTN Push Press 5x3 - Heavier than last week
Strength Training at 7pm
A) Back Squat
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM
Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.
Wendler 531 - How to Build Pure Strength
3 sets:
KB Suitcase Deadlift + Carry x 10 + 30m each side
Tabata Lunges and Abs
6 rounds:
20 seconds Lunges (any variation)
10 seconds Rest
20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit
10 seconds Rest
Endurance Training at 8pm
On 0 minutes
AMRAP 10:
10 cal AB/row/ski
10 DB thrusters
10 toes to bar
On 15 minutes
For time:
Complete total rounds and reps from above AMRAP
REST 5 MINS
For time:
30 cal AB/row/ski
30 DB thrusters
30 toes to bar
Thursday 15th November 2018
Today's Training
CrossFit
12 minute AMRAP:
Run 150m
10 Press Ups
15 Wall Ball
- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling!
Gymnastics at 7pm
Full Body Gymnastics Coaching and Conditioning
Every minute on the minute for 30 minutes:
20-30 seconds work per station focussing on technique and position.
1) Bar Muscle Ups2) Ring Support
3) Plyo Jumps
4) Shoot Throughs
5) Handstand Press Ups
6) Rest
Wednesday 14th November 2018
Today's Training
CrossFit
Power Clean + 3 Shoulder to Overhead
Aim to start at around 60% 1RM and work for 15 minutes building weight across sets.
Partner WOD
In pairs with only one person working at once, get as far up the ladder as possible in 15 minutes
10-20-30-etc. reps of:
Hang Power Clean 60/40kg
Shoulder to Overhead 60/40kg
Toes to Bar
Barbell Club at 6pm
20mins:Halt Snatch + Snatch x2 @70-80%
20mins:
Halt Clean + Clean x2+1 @70-80%
Strength Training at 7pm
A) Deadlift
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM
Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.
Wendler 531 - How to Build Pure Strength
3 sets:
DBall Cleans x 4-6
Single Arm Row x 5-8 each arm
Endurance Training at 8pm
20 mins running technique
SPLIT 1 MILE EFFORTS
Every 15 minutes x 3
Run 800m
REST 60 SECS
Run 400m
REST 45 SECS
Run 200m
REST 30 SECS
Run 200m
Tuesday 13th November 2018
Today's Training
3 rounds for max reps:In 3 minutes
400m Run
AMRAP Alternating DB Snatch 20/15kg
Rest 2 minutes
In 3 minutes
400m Row/Ski or 1km AB
AMRAP Single Arm DB Overhead Lunge 20/15kg
Rest 2 minutes
Barbell Club at 8pm
20mins:
High Hang Clean + Jerk x2 @65-75%
Front Squat 4x5 @65-75%
Gymnastics at 8pm
Handstand Holds
Monday 12th November 2018
Today's Training
CrossFit
1 minute On/30 seconds off:
Row, Ski or Assault Bike Calories
Burpees
Barbell Club at 6pm
Snatch Balance 4x3 @50-60%
20mins:
Hang Pull + Hang Snatch x2+1 @70-80%
Strength Training at 7pm
A) Shoulder Press
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM
Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.
Wendler 531 - How to Build Pure Strength
B) 4 sets:
Pendlay Row x 8-12
Alternating DB Push Press x 6-8 each arm
Rest 60-90 seconds between exercises
C) 3 rounds:
30 seconds Press Ups/Dips
30 seconds Rest
30 seconds Pull Ups/Ring Rows
30 seconds Rest
Endurance Training at 8pm
Partner WOD
In teams of 2 complete:
0-10 mins: 150 burpees
10-20 mins: 150 wall balls
20-30 mins: 2km row
30-40 mins: 1 mile run
Distribute work however you choose. Only one person working at once.
