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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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Friday 18th May 2018

Today's Training

CrossFit

Bench Press

10 @ 70% 1RM
8 @ 75% 1RM
6 @ 80% 1RM
4 @ 85% 1RM
2 @ 90% 1RM
 
Rest around 2 minutes between sets.
Percentages are approximate.
Aim to start at a weight you can move well for 10 reps and increase the load each set as the reps come down.

 

Every 90 seconds x 5:
15/12 Calorie Row, Ski or Assault Bike
In remaining time AMRAP
Double KB Clean + Jerk 24/16kg
 
Score is total KB Clean and Jerks accumulated across all 5 rounds.
There is no rest between rounds.

 

Barbell Club at 6pm

30mins:
Front Squat - Work up to heavy single

 

Strength Training at 7pm

Legs

A) Deadlift 5 x 3

- Aim to work across at around 80% 3RM

- Rest 2 minutes between sets


B) Good Morning 3 x 8


C) EMOM9:

1) 8-12 Single Leg Deadlifts
2) 8-12 Single Leg Deadlifts

3) 30 seconds Heavy DBall/Sandbag Carry


Endurance Training at 8pm

Row, Ski or Assault Bike


A) 5 mins max cals


REST 5 MINS


B) Every 4 mins x 4:
50% of your Cals from Part A @ 100% effort


REST 3 MINS


C) For time:

Accumulate your 5 minute Max Cals from Part A

 

 

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