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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 8th November 2017

New Timetable

New classes on today include:

Barbell Club at 6pm

Strength at 7pm

Endurance on as normal at 8pm

All 7 CrossFit Classes are still on as normal right through the day.

Please note there will be no Open Gym available between 6-8pm. Open Gym will be available at all other times from 6am-9pm.


For details of different classes check out our webpage here


Today's Training


3 Sets:

Plyo Press Up x 5
Bench Press x 10 @ 75% 5RM


Plyo Press Ups should be full range and maintain bodyline. Focus from there is accelerating all the way up and generating maximal power. 

Band Assistance should be used for anyone who cannot do 20+ Full Press Ups.


Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes
150m Sandbag Run 15/7.5kg
10 DB Snatch 30/20kg
3 Ring Muscle Ups

Barbell Club at 6pm

Front Squat + Split Jerk
5 sets of 2 + 1 @ 80-90%

Jerk Dip
5 x 3 @ 100-110%


Strength Training at 7pm

Dynamic Lower

3 Speed Deadlifts @ 60% 1RM

B) Superset x 4:
5 Box Jumps
10 KB Squats

C) EMOM9 (3 rounds)
1) 10 Double KB Single Leg Deadlift (R)
2) 10 Double KB Single Leg Deadlift (L)
3) 10 Russian Swings (Single or Double KB)


Endurance Training at 8pm

3 rounds
40 seconds on/20 seconds off:
1) Prowler Sprints
2) KB Swings
3) Split Jumps
4) DB Swimming
5) Speed Step Ups
6) Battle Ropes
7) Burpees
8) High Knees on Crash Mat
9) Plank Hold
10) Rest



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