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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 5th February 2018

Today's Training


4 sets:

Back Squat x 10

Rest 2-3 minutes between sets


For squats, aim to work across at 65% 1RM (same weight as 2 weeks ago).


30-20-10 reps for time:

DB Snatch 25/17.5kg

Box Jumps 24/20"

Barbell Club at 6pm

Clean Pull + Clean x 2
Up to 85%

Clean Pull
5x5 @ 100-110%


Strength Training at 7pm


A) Shoulder Press

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

Working 1RM is 90% of your current 1RM

If you performed this session on 15th January 2018 then add 2.5kg to your 1RM and work calculations out from there. 


Wendler 531 - How to Build Pure Strength

B) Bench Press 3 x 12

Work across around 60% 1RM or same weight as two weeks ago.

C) EMOM16:

1) 12 DB Tate Press

2) 12 DB Bent Over Row

3) 30 second weighted plank

4) Rest


Endurance Training at 8pm

Partner WOD - You Go I Go

3 rounds:
1) 5 strict pull ups/10 ring rows
2) 10 double KB clean and jerk
3) 150m run
4) 20 wall balls
5) 25 tuck ups
6) 300m run
(P1 does 1, P2 does 1, P1 does 2, P2 does 2, P1 does 3 Etc.)



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