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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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Monday 9th April 2018

Today's Training

CrossFit

4 sets:

Box Jump x 5

Rest 30 seconds

Squat x 8

Rest 2 minutes

 

Work across at around 75% 5RM

 

For time:

Run 400m

20 KB Swings 32/24kg

20 Burpees

20 KB Swings 32/24kg

Run 400m


Barbell Club at 6pm

20mins:
High Hang Clean x3 - Up to 70%

15mins:
Clean Pull 5x3 @80-90%

 

Strength Training at 7pm

Press

A) Paused Bench Press 4 x 5
- Pause for a 2 second dead stop at the bottom position. Bar should be in contact, but not resting, on your body.

- Aim to work across at around 75% 3RM


B) 3 sets:

DB Push Press x 5-8 reps

DB Bent Over Row x 5-8 reps


C) EMOM12:
1) 5-10 Dips
2) 5-10 Pull Ups/Chin Ups
3) 20-30 second Hollow Hold

 

Endurance Training at 8pm

In pairs with only one person working at once complete AMRAP in 20 minutes:
20 x 10m Shuttle sprints
20 x Toes to bar
20 x DB snatches
20 x Med Ball squat cleans

 
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