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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Wednesday 7th February 2018

Today's Training

CrossFit

Push Jerk 4 x 3

-Take bar from the floor

-Work at around 80-95% 3RM or a weight that allows you to develop technique, position and control.

-Rest 2 minutes between sets


Partner WOD
In pairs with only one person working at once complete the following for time:
 
Row/Ski 1km or Assault Bike 2.5km
 
4 rounds each alternating of:
5 Strict Pull Ups
10 DB Push Press 20/15kg
15 V-Sits
 
Row/Ski 1km or Assault Bike 2.5km
 
Time Cap = 20 minutes

Barbell Club at 6pm

20mins:
Split Jerk x 2

Up to 85%

Jerk Dips

5x5 @ 100-110%


Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

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 17th January 2018 then add 5kg to your 1RM and work calculations out from there.  

 

Wendler 531 - How to Build Pure Strength

 

B) Pull Ups 3 x 8


C) EMOM16:

1) Pendlay Row x 8

2) Rest

3) 60 second Farmers Walk

4) Rest

 

Endurance Training at 8pm

For time:

400m row
REST 1 MIN
400m row, 400m run
REST 90 SECS
400m row, 400m run, 400m ski
REST 2 MINS
400m row, 400m run, 400m ski, 1km Assault Bike
REST 2.5 MINS
400m row, 400m run, 400m ski, 1km Assault Bike, 40 burpees

 

 

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