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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 1st December 2017

Today's Training


20 reps @ 55% 5RM
15 reps @ 65% 5RM
10 reps @ 75-80% 5RM
5 reps @ 85-90% 5RM


21-15-9 reps for time:
Thruster 40/30kg
Toes to Bar


Barbell Club at 6pm

Back Squat
Work up to a heavy single

Power Snatch

5 x 2 @ 75-85%


Strength Training at 7pm

Dynamic Upper Push/Pull

3 Strict Press @ 65% 1RM

Take bar from the floor


1) 30 secs Strict HSPU/Press Ups
2) 30 secs Legless Rope Climbs/Strict Pull Ups
3) Rest


100 Banded Triceps Extensions


Endurance Training at 8pm

30 secs on/30 secs off x 10
Row/Ski/Assault Bike

Rest 2 minutes

1 min on/1 min off x 5
Row/Ski/Assault Bike

Rest 2 minutes

10 rounds for time:
Row or Ski 150/120m or Assault Bike 0.4/0.3km
Rest 20 seconds
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