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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 13th June 2018

Today's Training


Every 90 seconds x 8
1 Squat Clean + 3 Shoulder to Overhead + 1 Hang Squat 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 working 1 minute on/1 minute off complete 12 rounds (6 rounds each):
In 1 minute...
Row or Ski 12/9 Calories
AMRAP KB Swings 32/24kg


Barbell Club at 6pm

Split Jerk - Work up to heavy triple

Jerk Dip 5x3 @ 90-100%

Strength Training at 7pm


A) Pause Squats 5 x 3
- Front or Back Squats
- 3 second pause in bottom position
- Aim to work across at around 75-80% 3RM
- Rest 2 minutes between sets

B) 3 sets:
Romanian Deadlift x 6-8 reps
Double KB Rack Lunge x 6-8 reps

1) 8-12 DBall/Sandbag Squat
2) 8-12 Glute Bridge
3) 8-12 V-Sit/Tuck Ups


Endurance Training at 8pm

EMOM 30:
1) 50-75 double unders
2) 20 KB snatches
3) 5-10 Strict Pull Ups
4) 30 Air Squats

5) 10-15 Calorie Assault Bike



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