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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 15th June 2018

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.
If you did this on 18th May 2018 aim to add 2.5kg to each of the working weights.

For time:
Row or Ski 600/500m or Assault Bike 1.5/1.2km
30 DB Push Press 2 x 20/15kg
20 Burpees over the Dumbbells

 

Barbell Club at 6pm

15mins:
Snatch Balance - Work up to heavy triple

20mins:
Pull + Power Snatch + Snatch x1 - Up to 80%

 

Strength Training at 7pm

Legs
A) Deadlift 5 x 3
- Aim to work across at around 80% 3RM
- Take each rep from a dead stop
- Rest 2 minutes between sets

B) 4 sets:
6 Double KB Swing + 6 Double KB Rack Lunges
Rest 2 minutes between sets

C) 3 sets:
5 KB SL Deadlift each leg
100m DBall/Sandbag Carry
Rest 1-2 minutes between each exercise

Endurance Training at 8pm

AMRAP 7:
Burpees!


REST 3 MINS


7 rounds for time:
10x10m shuttle sprints
10 press ups
10 pull ups

 

 

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