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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Friday 26th May 2017
Today's Training
Deadlift - 25 minutes to build to a 5RM
Compare to 1st August (3RM), 5th December (1RM)
3 rounds for time:
15 Box Jumps 24/20"
15 KB Swings 32/24kg
15 Burpees
Endurance Training @ 8pm
For time
Run 1 mile
Rest 3 minutes
20-15-10-5 Calories:
Assault Bike
Row
Rest 3 minutes
Run 1 mile
Thursday 25th May 2017
Today's Training
Hang Power Snatch 6 x 2
Start around 60% 1RM and build weight up across sets
Every minute on the minute for 15 minutes:
1) 30 seconds Press Ups
2) 30 seconds Handstand Hold
3) 30 seconds Max Toes to Bar
Note total Toes to Bar across all 5 rounds
Gymnastics @ 8pm
Handstands
Wednesday 16th May 2017
Today's Training
Push Press - 20 minutes to work up to a 3RM
Take bar from the floor.
This is a Push Press and not a Jerk!
Compare to 10th April 2017
Partner WOD
For time:
100 KB Swings 32/24kg
Run 1 mile (4 x 400m, alternating)
100 Wall Balls 20/14lb, 10/9'
Run 1 mile (2 x 800m, alternating)
Time Cap = 25 minutes
Endurance Training @ 8pm
10 minutes for quality:
15 DB Shoulder Press
10 V-sits
5 Strict Pull Ups
Rest 5 minutes
10 minute AMRAP:
40m Bear Crawl
30 Double Unders
20 Russian Swings
Tuesday 11th April 2017
Today's Training
Every minute on the minute for 15 minutes:
Minute 1) 30 seconds Muscle Ups/Strict Pull Ups
Minute 2) 30 seconds Strict Handstand Press Ups/Press Ups
Minute 3) 30 seconds Hollow Hold
10 rounds for max distance:
Row 30 seconds @ 100% effort
Rest 1 minute
Compare to 11th April 2017
Competition Training
For time
1 round:
Run 800m
40m Single arm DB Overhead Lunge 30/20kg
2 rounds:
Run 400m
20m Single arm DB Overhead Lunge 30/20kg
4 rounds:
Run 200m
10m Single arm DB Overhead Lunge 30/20kg
Monday 22nd May 2017
Today's Training
Back Squat - 20 minutes to work up to a 5RM
Compare to 3rd April 2017
"Fran"
21-15-9 reps of:
Thrusters 42.5/30kg
Pull Ups (scale to jumping pull ups)
Time Cap = 10 minutes
Compare to 25th April 2016
Endurance Training @ 8pm
Every 3 minutes x 6:
Row 250/200m
12 Burpee Box Jumps
Do first round at 85-90% effort and aim to maintain a consistent pace throughout.
You should get a minimum of 1 minute rest on round 1. If less then reduce the number of Burpee Box Jumps appropriately.
