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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 11th June 2018

Today's Training


Back Squat 4 x 10

Aim to work across at 65% 1RM (or 65% + 2.5-5kg heavier than 14th May 2018)

Rest 2-3 minutes between sets


10 minute AMRAP:
15 Russian Swings 32/24kg
12 Toes to Kettlebell


Barbell Club at 6pm

25 mins:
Snatch - Work up to heavy triple

Snatch Pull 5x3 @90-100%


Strength Training at 7pm


A) Pendlay Row 4 x 5

B) 3 sets:
Chin Ups x 5-10
Landmine Single Arm Chest Press (R) x 8-12 reps
Landmine Single Arm Chest Press (L) x 8-12 reps

1) 30 seconds DB Curls
2) 30 seconds Dips/Press Ups
3) 30 seconds Landmine Rotations

Endurance Training at 8pm

In teams of 3 complete 3 rounds:
150 wall balls (alt every 15 reps - 200m run together if ball touches floor)
150 KB swings (alt every 15 reps)
1000m row/ski (alt every 15 strokes)



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