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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 2nd October 2010


1 rep max

Clean and jerk

1 rep max

As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders


Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.


“One of the most athletic actions in all sports is the snatch - one of two lifts in Olympic-style weightlifting. This design shows the lift`s second pull in all its magnificence!”


Seize the Iron!

Friday 1st October 2010

Burgener Warm Up (see video)

Snatch technique


4 rounds resting 1 minute between rounds:

3 minute AMRAP

6 Burpees

12 KB Swings 24/16kg


Each 3min AMRAP is 1 round.




Thursday 30th September 2010

WODRest Day

Practice some skills, train your weaknesses, play some sport, improve your mobility, catch up on a WOD, educate yourself.



Following on from yesterday's post directing you to the Gymnastic Bodies website, why not try some handstand progressions?



Mobility WOD






Wednesday 29th September 2010



Overhead Squat - work up to 3RM


20 minute AMRAP:

5 Overhead squats 50/30kg

10 Box jumps 24/20"

20 Double Unders


"I have yet to meet someone who did not at least claim to aspire for success on some level. However most people drastically underestimate the cost of that success. Very few are actually willing to invest the sweat, blood and sacrifice necessary to make those pleasant daydreams a reality. Essentially they would love to be successful; as long as it is not too inconvenient, or too boring or too painful.

This is why there is always room at the top for those who are willing to pay the price. In my experience, I have found the following to be true: first you think like a champion, then you train like a champion and finally you compete like a champion, proving to everyone else what you have already known for some time; that you have the heart of a champion."

Christopher Sommer, USA Gymnastics Junior National Team Coach.


Take a look at Chris Sommer's website Gymnastic Bodies for useful articles and videos on how to progress your gymnastic movements.

Tuesday 28th September 2010

2 power cleans + 1 jerk every minute for 10 minutes

Focus on technique and speed of movement.  Use approximately 60% of your 1RM Clean & Jerk.

Three rounds for time

Run 800m

15 Pull Ups 


Rest 3 minutes


Max Ring Dips in 2 minutes

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