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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Friday 16th August 2019

Today's Training


Pause Squat 5 x 5

- Front or Back Squat
- Work around 65-70% 1RM

- 2 second pause in bottom position


15-30-45 reps for time:
Wall Ball 20/14lb, 10/9'
KB Swing 24/16kg


Time Cap = 11 minutes

Barbell Club at 6pm

Box Jump 4x3


High Hang Clean + Hang Clean x2 @65-75%


Tempo Front Squat 4x3 (20X1) @70-80%


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Bench Press x 6 @ 75-80% 1RM


2) 10 KB Z-Press + 30 second Weighted Plank


3) Single Arm Row x 12 each arm

Endurance Training at 8pm

Every 2 mins for 32 minutes (4 rounds):
1) 300m run
2) 300/250m row
3) 300/250m ski
4) 1km/800m bike



Thursday 15th August 2019

Today's Training


2 rounds for max Calories


In 6 minutes:
Run 400m
20 Burpee Box Jumps 24/20"
Max Calorie Row


Rest 2 minutes


In 6 minutes:
Run 800m
20 DB Snatch 30/20kg
Max Calorie Ski or Bike


Rest 2 minutes

Gymnastics at 7pm

Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Pistol Squats

2) Bar Muscle Ups

3) Hollow to Arch Rolls

4) Handstand Press Ups



Wednesday 14th August 2019

Today's Training


Build to a 3RM Hang Squat Clean + Shoulder to Overhead

- This can also be done as 3RM Squat Snatch if preferred.

Partner WOD
In pairs with only one person working at once complete AMRAP in 15 minutes:
40 Shoulder to Overhead 60/40kg
40 V-Sits
60 Hang Power Cleans 60/40kg
40 Burpees
80 Deadlifts 60/40kg
40 Pull Ups

Barbell Club at 6pm

Hang Power Snatch x2 @65-75%


Hang Power Clean x2 @65-75%

Strength Training at 7pm

Back Squat - Build to a 3RM for the day


4 sets:
Front Rack Lunge x 6 reps each leg
Russian Swing x 12 reps
Rest 60 seconds between exercises


400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


Endurance Training at 8pm

DB man makers*

*Every 3 mins perform:
150m run
5 strict chin ups

Tuesday 13th August 2019

Today's Training

Movement Development - Running

Coaching will be on running technique, efficiency and pacing.


On 0 minutes

Run 1 mile @ 100% effort


On 12 minutes

Every 3 minutes x 5:

Run 400m @ around your 1 mile pace


If your 1 mile takes longer than 9 minutes, miss the 1st 400m interval and do 4 total reps starting at 15 minutes.


Barbell Club at 8pm

Barbell OH Reverse Lunge 4x5 each leg


Power Jerk x3 @70-80% - pause for 3s in catch

Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.

Monday 12th August 2019

Today's Training




Every 4 minutes x 3
15 Heavy Russian Swings

Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 4 minutes x 3
15 KB Goblet Lunges
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


6 minutes for quality:
5 Strict Pull Ups/Ring Rows

10 Press Ups

15 Strict Sit Ups



Barbell Club at 6pm

Depth Jump from low box 5x3


High Hang Snatch + Hang Snatch x2 @65-75%


Hang Snatch Pull 4x3 @75-85%


Strength Training at 7pm

Shoulder Press - Build to a 3RM for the day
3 x 2 @ 90% of above


3 sets:
Push Press x 10 reps
Bent Over Row x 10 reps each arm
Rest 60 seconds between exercises


1) 30 seconds Slow N Grow Pull Ups/Ring Rows
2) 30 seconds Renegade Rows


Endurance Training at 8pm

Partner WOD
EMOM 40 for max reps (8 rounds):
1) Burpee partner jumps (partner in plank)
2) Pull ups (partner in dead hang)
3) Wall balls (partner in wall sit)
4) Cal row/ski/bike (partner in KB front rack hold)

5) Rest

1 person does the holds for 1 full round while the other person does working movements for 1 full round then they swap.

Moving partner can only accumulate reps while their partner is the designated hold position.



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