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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 16th May 2018

Today's Training


Every 90 seconds x 8
1 Power Clean + 3 Shoulder to Overhead + 1 Hang Power Clean

Build up to around 75-80% of max STOH or work across at a weight that allows development of positions and technique.

Partner WOD

In Pairs and alternating rounds complete AMRAP in 15 minutes:
2 Power Cleans 70/45kg
2 Shoulder to Overhead 70/45kg

2 Front Rack Lunges 70/45kg
15 Wall Ball 20/14lb, 10/9'


Barbell Club at 6pm

Split Jerk - Work up to heavy single

Strength Training at 7pm


A) Pause Squats 5 x 2

- Front or Back Squats

- 3 second pause in bottom position

- Aim to work across at around 80-85% 3RM

- Rest 2 minutes between sets


B) 3 sets:

Romanian Deadlift x 6-8 reps

Double KB Squat x 6-8 reps


1) KB Bulgarian Split Squat x 8-12 (Right Leg - KBs by side)
2) KB Bulgarian Split Squat x 8-12 (Left leg - KBs by side)

3) 20-30 second DBall/Sandbag Hold at chest


Endurance Training at 8pm


5 Strict Pull Ups

10 Press Ups

15 Air Squats


Rest 3 minutes



1) 20 KB Swings

2) 15 Burpees


Rest 3 minutes



5 Strict Pull Ups

10 Press Ups

15 Air Squats



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