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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Wednesday 18th July 2018
Today's Training
CrossFit
Deadlift 4 x 8Work across @ 60-70% 1RM
Pull each rep from a dead stop
Partner WOD
You Go, I Go
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings 32/24kg
Burpees
Time Cap = 14 minutes
Partner A does 10 KB Swings, Partner B does 10 KB Swings, Partner A does 10 Burpees, Partner B does 10 Burpees, etc.
Barbell Club at 6pm
15mins:Squat Jerk x3 @50-60%
20mins:
Power Jerk x2 @75-85%
Strength Training at 7pm
Front or Back Squat - Build to a 5RM3 x 3 @ 90% (AMRAP on last set)
4 sets:
RDL x 8
EMOM9:
1) 8-12 Dball/Sandbag Lunge
2) 8-12 Russian Swings (Single or Double KB)
3) 20-30 sec Hollow Hold
Endurance Training at 8pm
Perform as 1,2,3,4,5 min AMRAPs. Rest 90 secs between each.
250m row/ski
20 DB snatches
15 wall balls
10 HSPU/press ups
5 strict pull ups
Tuesday 17th July 2018
Today's Training
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Strict HSPU
3) 20-30 seconds V-Sits/Tuck Ups/Sit Ups
4) Max Calorie Row/Ski/Assault Bike
5) Rest
Barbell Club at 8pm
20mins:High Hang Snatch x3 @55-65%
Snatch-Grip RDL 5x5
Gymnastics at 8pm
Ring Muscle Ups and Pulling Strength
+
Full Body Gymnastics Conditioning
Monday 16th July 2018
Today's Training
CrossFit
Every 2 minutes x 31) Front Rack Lunge x 6 each leg
2) Russian Swing x 10
5 rounds for time:
Run 200m
20 Wall Ball 20/14lb, 10/9'
Barbell Club at 6pm
20mins:
High Hang Clean x3 @55-65%
Tempo Front Squat 5x5 @50-60%, 30X1 Tempo
Strength Training at 7pm
Shoulder Press - Build to a 5RM4 sets:
Landmine Press (standing) x 8
EMOM8:
1) 1 set Strict Dips/Press Ups
2) 8-12 Alternating KB Push Press (4-6 each arm)
Endurance Training at 8pm
Partner WOD
In teams of 2 complete 10 rounds (5 each alternating):
150m row
15 burpees over the rower
150m run
Perform each round @ 100% effort!
Saturday 14th July 2018
Today's Training
RoWoD at 9am
1 minute On/45 seconds Off x 3
CrossFit at 10 and 11am
30 minute AMRAP:
Run 300m
10 Burpees
10 Toes to Bar
10 Box Jumps 24/20"
10 Calorie Row/Ski/Bike
Strength Training at 5pm
Endurance Training at 6pm
7 rounds for time:400m run
7 Burpee D-ball over the box
Sunday Sessions
9am Hill Sprints
Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.
10:30am Sunday Social
11:30am Barbell Club
25mins:
Halt Snatch Deadlift + Halt Snatch x2 @70-80%
20mins:
Halt Clean Deadlift + Halt Clean + Jerk x2 @70-80%
Clean Deadlift w/Eccentric 5x5 @80-90%
Friday 13th July 2018
CrossFit
Every minute on the minute for 12 minutes:1 Power Clean + 2 Push Jerks
Work across at around 50-60% max Clean and Jerk
Pause 2 seconds in receiving position on all movements
"Friday 13th"
5 rounds:
12 KB Swings 24/16kg
9 Thrusters 40/25kg
7 Pull Ups (Scale to Ring Rows)
On the top of every minute perform 3 burpees!
Time Cap = 13 minutes
Compare to 13th October 2017
Barbell Club at 6pm
20mins:
Hang Pull + Hang Snatch x2 @55-65%
Snatch High Pull 5x3 @70-80%
Strength Training at 7pm
Deadlift - Build to a 5RM4 sets:
Pull Ups x 5
EMOM9:
1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups (Hang)
3) 20-30 secs Hanging L-sit/Tuck Hold
Endurance Training at 8pm
EMOM 20:
1) 15 heavy or high wall balls
2) 20 Russian KB swings
3) 15 toes to bar
4) 20 cal AB/row/ski
REST 3 MINS
3 rounds of above for time without rest!
