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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 11th April 2018

Today's Training


Every 90 seconds x 8

1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead


Aim to build the weight up across sets or work across at a weight that allows development of technique and position.

Partner WOD

In pairs alternating 1 minute on/1 minute off complete AMRAP in 12 minutes (6 rounds each):

4 Hang Power Cleans 60/40kg

4 Alternating Lunges 60/40kg

4 Shoulder to Overhead 60/40kg

In remaining time complete AMRAP Double Unders


Bar should be a weight you can move well and unbroken for the duration of the workout.

Score is total Double Unders between you and your partner across all 12 rounds (2 Single Unders = 1 rep)


Barbell Club at 6pm

Split Jerk x2 - Up to 75%

Jerk Dips 5x3 @ 80-90%

Strength Training at 7pm


A) Tempo Squats 4 x 3 @ 53X1 Tempo
- Front or Back Squats

- 5 second eccentric, 3 second pause in bottom, Drive Up.

- Aim to work across at around 65% 3RM

- Rest 2 minutes between sets

B) 3 sets:

Barbell Good Morning x 5-8 reps

KB Squat x 5-8 reps (use 1 or 2 KBs)

1) Single Leg Deadlift x 8 (R)
2) Single Leg Deadlift x 8 (L)
3) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)


Endurance Training at 8pm

Running Intervals
20 mins of running technique work followed by...

Approach each as time trial:
On 0 mins: 1 mile
On 16 mins: 400m
On 24 mins: 200m
On 30 mins: 800m
(Compare to 21/2/18)
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