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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 8th January 2018

Today's Training


4 sets:

Box Jump x 5

Rest 30 seconds

Back Squat x 8

Rest 2 minutes


For squats, work across at 65% 1RM (same weight as last week's Pause Squats)


9 minute AMRAP:
5 Dumbbell Man-Makers 2 x 20/15kg
20 Single Leg V-sits
Compare to 9th January 2017

Barbell Club at 6pm

20 minutes
High Hang Clean + Hang Power Clean 2+2

Up to 60%

Clean Deadlift past knee with 3 second eccentric

5x5 @75-85%


Strength Training at 7pm


A) Shoulder Press

5 reps @ 65%

5 reps @ 75%

5+ reps @ 85%

B) Bench Press 3 x 8

C) EMOM16:

1) 12 DB Flyes

2) 12 DB Bent Over Row

3) 30 second weighted plank

4) Rest


Endurance Training at 8pm

In pairs with only one person working at a time complete:
1 mile run
50 Toes to bar/tuck ups
1 mile row
40 burpee box jumps
1 mile ski
30 lengths empty prowler
2 miles AB
20 D-ball over shoulder



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