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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 8th June 2018


Deadlift 5 x 5

Aim to work across at 75% 1RM
Rest around 2 minutes between sets.

10-8-6-4-2 reps for time:
Ground to Overhead 70/50kg
50 Double Unders after each round


Barbell Club at 6pm

Pull + Power Clean + Clean + Jerk x1
Up to 80%

Snatch Balance
5x2 @70-80%


Strength Training at 7pm


Superset x 4:
Bench Press x 7
Bent Over Row x 7
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

20 mins technique work then...


3 rounds

Max calories per round:

30 strokes (REST 90 SECS)
25 strokes (REST 75 SECS)
20 strokes (REST 60 SECS)
15 strokes (REST 45 SECS)
10 strokes (REST 30 SECS)
5 strokes (REST 2 MINS)



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