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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 25th July 2017

Today's Training

Skill - Gymnastic Rings

Coaching will focus on developing stability and strength in the support position on gymnastics rings.

In and Out Drills

Ring Support Holds

Leg Raises



5 rounds for max reps
3 minutes on/1 minute off:
Run 400m
in remaining time complete...
Rounds 1, 3 and 5) Max SA DB OH Lunge 20/15kg
Rounds 2 and 4) Max Burpees


Competition Training

On 0 minutes

7-5-3-1 reps for time:

Power Cleans 85/55kg

Muscle Ups


Time Cap = 8 minutes


On 10 minutes

5 rounds for time:

3 Shoulder to Overhead 85/55kg

10 Box Jumps 30/24"


Time Cap = 6 minutes


On 18 minutes

7 minute AMRAP:

10/8 Calorie Row

10 Burpees



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