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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 6th March 2018

Today's Training


Monster Mash
Every 2 minutes x 5:
5 DB Deadlift 2 x 30/20kg
5 DB Hang Power Clean 2 x 30/20kg
5 DB Push Press 2 x 30/20kg
6 DB Rack Lunges 2 x 30/20kg
Complex must be unbroken!
Rest 2 minutes
Every minute on the minute for 10 minutes:
10 Press Ups + 10 V-sits
Rest 2 minutes
8 minute AMRAP:
4 Muscle Ups
50 Double Unders
- Dumbbell weight should be scaled to a load that will challenge you to go all 5 rounds unbroken.
- Press Ups and V-sits can be scaled by movement or volume. Try and choose movements and reps that will allow you to complete all 10 rounds with quality.
- Muscle Ups can be Ring or Bar
- Scale Muscle Ups to Burpee Chest to Bar -> Burpee Pull Ups -> Burpee Jumping Pull Up
- Scale Double Unders by volume to 25 or to 100 Singles.

Barbell Club at 8pm

Work up to a heavy single


Gymnastics at 8pm

Ring Muscle ups


Full Body Gymnastics Conditioning


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