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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 11th May 2018

Today's Training


Deadlift 5 x 5

- Work across at 75-80% 5RM
30-20-10 reps for time:
Shoulder to Overhead 45/35kg
Single Leg V-Sits
No dumping the bar
Time Cap = 12 minutes

Barbell Club at 6pm

Pull to Knee + Snatch
5x1 @75-85%

Clean Pull
5x3 @90-105%


Strength Training at 7pm


Superset x 4:
Bench Press x 5
Bent Over Row x 5
Superset x 3:
Double KB Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
1) 30 seconds Press Ups
2) 30 seconds DB Curls
3) 30 seconds DBall Hold (at chest)

Endurance Training at 8pm

Every 3 minutes x 5

In 90 seconds Row 20/15 Calories then AMRAP Burpees over the Rower


Rest 5 minutes


Every 3 minutes x 5

In 90 seconds Ski 18/12 Calories then AMRAP Double KB Rack Walking Lunges



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