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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 5th March 2018

Today's Training


Back Squat 4 x 5

Work across at around 85-90% 5RM

Rest 2-3 minutes between sets


2 rounds for max reps:
60 seconds On/30 seconds Off:
1) Row (Calories)
2) Box Jumps 24/20" 

3) Wall Ball 20/14lb, 10/9'

Barbell Club at 6pm

Work up to a heavy single


Strength Training at 7pm


A) Shoulder Press

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM


Working 1RM is 90% of 1RM

If you performed this session on 12th February 2018 then add 2.5kg to your 1RM and work calculations out from there.

Wendler 531 - How to Build Pure Strength

B) Bench Press

15 minutes to build to a heavy single

C) EMOM12:

1) 30 seconds Dips

2) 30 seconds Press Ups

3) 30 seconds Sit Ups


Endurance Training at 8pm


3 rounds for max reps:

In pairs working 1 min on, 1 min off (36 minutes total WOD time)
1) Cal Assault Bike/Row
2) Burpees
3) DB Thrusters
4) Shuttle sprints
5) Tuck Ups/Sit Ups
6) Double Unders



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