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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Friday 15th June 2018


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

Snatch Balance - Work up to heavy triple

Pull + Power Snatch + Snatch x1 - Up to 80%


Strength Training at 7pm

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



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



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