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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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Thursday 16th November 2017

Today's Training

CrossFit

Every minute on the minute for 10 minutes:

1) 10-15 Toes to Bar

2) 30 seconds Box Jumps

 

3 rounds for max reps

1 minute on/30 seconds off

Double Unders

Rowing (Calories)

Dumbbell Step Ups

Ski/Assault Bike Calories

 

No prescription on weights/heights for this WOD.

 

Gymnastics at 7pm

Handstands

+

Full Body Gymnastics Conditioning

 

Barbell Club at 8pm

Coached catch up session.

Catch up on any of this week's sessions or train your choice of weightlifting exercise with access to coaching.

 

 

Wednesday 15th November 2017

Today's Training

CrossFit

Every minute on the minute for 12 minutes:

1 Power Clean + 2 Push Press/Jerk 70-85% 1RM

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes
5 Unbroken Clean and Push Press/Jerk 65/45kg
10 Burpee Bar Jumps

 

Barbell Club at 6pm

20mins:
2 Front Squat + 1 Split Jerk

Work up to Heavy Set

Jerk Dip

5x3 @100-110%

 

Strength Training at 7pm

A) 15 mins to build to a 5RM Squat for the day (any variation - Back, Front, Safety Bar, Box Squat. Use a different variation to Friday's session)

then work through:

3 x 3 @ 90% of above


B) Superset x 4:
10 Barbell Good Mornings
10 Dumbbell Lunges (hold dumbbells by side)

C) Finisher
100 Banded Glute Bridges

Endurance Training at 8pm

Part 1
In teams of 2 for Max Reps:
4 minute Assault Bike
Rest 1 minute
4 minute 10m Shuttle Runs
Rest 1 minute
4 minutes Burpee Box Jumps


Rest 3 minutes


Part 2
In pairs complete for time (use numbers from Part 1 for your total reps on each exercise):
Total Cals on Assault Bike

straight into
Total Shuttle Runs

straight into
Total Burpee Box Jumps

 

 

Tuesday 14th November 2017

Today's Training

CrossFit

A) 10 minute AMRAP:
1 legless Rope 13' (Scaling options here)
Run 150m

 

Rest 4 minutes

 

B) 10 minute AMRAP:
B) 15 Calorie Ski/Assault Bike
15 KB Swings 24/16kg

 

Rest 4 minutes

 

C) 10 minute AMRAP:
15 Wall Ball 20/14lb
15 Tuck Ups

 

Barbell Club at 8pm

20mins:
Snatch x2 @75-90%

Snatch Pull with Eccentric

5x3 @100-110%

 

Gymnastics at 8pm

Skill - Kipping Pull Ups/Bar Muscle Ups

+

Full Body Gymnastics Conditioning

 

 

Monday 13th November 2017

Today's Training

CrossFit

4 sets:

High Box Jump x 5

Back Squat x 10 @ 75% 5RM

 

3 rounds for time:
20 Pull Ups
20 DB Rack Lunges 2 x 20/15kg

 

Time Cap = 8 minutes

 

Barbell Club at 6pm

20mins:
2 Cleans @75-90%


Clean Pull with Eccentric

5x3 @100-110%

 

Strength Training at 7pm

Max Effort Upper Push


A) 12 min to build to 5RM Strict Press (take bar from floor)


B) Superset x 4:
5-10 KB Push Press
10 Barbell Bent Over Row (around 70% of 5RM as a guide)


C) EMOM8 (4 rounds)
1) 30 secs Press Ups
2) 30 secs Hollow Hold

 

Endurance Training at 8pm

10 rounds for time:

150m Sprint

10 KB Cleans (Double or Single Arm)

10 Burpees

Rest 1 minute between rounds

 

 

Saturday 11th November 2017

Today's Training

CrossFit

Remembrance Day WOD
18 minute AMRAP:
11 Ground to Overhead 35/25kg
11 Burpees
11 Thrusters 35/25kg
11 Pull Ups

 

No dumping the barbell!
On 11 minutes take one minutes rest, in silence, to remember those who have lost their lives in conflict.

On 12 minutes continue where you left off.

 

Strength Training at 5pm

 

Endurance Training at 6pm

 

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

20 minutes:
Snatch Pull + Snatch x 2

Go Heavy!

20 minutes
Clean Pull + Clean x 2

Go Heavy!

Back Squat
5 x 3 @ 85-95%

 

 

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