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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Wednesday 29th November 2017

Today's Training

CrossFit

Every 90 seconds x 8 (12 minutes):

2 Power Clean + 2 Push Press/Jerk
Work around 70-85% 1RM or at a weight that allows development of positions and technique.

 

Partner WOD
In pairs and alternating rounds complete 4-3-2-1 reps of the Barbell Complex:
6 Deadlifts 70/50kg
4 Hang Power Clean 70/50kg
2 Shoulder to Overhead 70/50kg
Time Cap = 15 minutes

 

Partner A does 4 rounds of the complex, then Partner B does 4 rounds of the complex.

Partner A does 3 rounds of complex, then Partner B does 3 rounds.

etc.

 

Barbell Club at 6pm

Jerk
Work up to a heavy single


Strength Training at 7pm

A) 15 mins to build to a 10RM Squat for the day (any variation - Back, Front, Safety Bar, Box Squat)

then work through:

3 x 5 @ 90-100% of above


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

C) Finisher
50 Russian KB Swings (Complete in 3-5 sets with no more than 10 seconds rest between sets)

Endurance Training at 8pm

EMOM25:
1) 16 KB Snatch (8 each arm)
2) 150m Run
3) 5 Strict Pull Ups + 10 Press Ups
4) 20 Goblet Squats
5) Rest

Rest 5 minutes...

...on 30 minutes complete 3 rounds for time.
 
 
 
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