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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Wednesday 6th June 2018

Today's Training

CrossFit

Power Clean + Shoulder to Overhead
20 minutes to build up to a Max

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:

5 Power Cleans + Shoulder to Overhead 65/45kg
5 Burpee Bar Jumps

 

Barbell Club at 6pm

20mins:
Halt Power Jerk x2 - Up to 75%

15mins:
Split Jerk x2 - Up to 85%

Strength Training at 7pm

Legs

A) Tempo Squats 5 x 3 @ 32X1 Tempo
- Front or Back Squats

- 3 second eccentric, 2 second pause in bottom, Drive Up.

- Aim to work across at around 70% 3RM

- Rest 2 minutes between sets


B) 3 sets:

Barbell Good Morning x 5-8 reps

KB Lunge x 12-16 reps (hold KBs by side - Maintain shoulders back, chest out, straight arms throughout Lunges)


C) EMOM9:
1) 30 seconds DBall/Sandbag Squat (DBall/Sandbag held in front of body)
2) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)
3) 20-30 second Double KB Rack Hold (Fingers touching, elbows tucked in for Rack Hold)

 

Endurance Training at 8pm

EMOM 25:
1) 20 DB Snatches
2) 20 DB Squats
3) 20 Tuck Ups
4) 20 Burpees Over The DBs
5) REST

 

 

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