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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 2nd July 2018

Today's Training


Back Squat 4 x 5

Aim to work across at 75% 1RM (or 75% + 2.5-5kg heavier than 18th June 2018)

Rest 2 minutes between sets


"CrossFit Leeds Benchmark WOD"

For time:

Run 400m

50 Squats

40 Sit Ups

30 KB Swings 24/16kg

20 Press Ups

10 Pull Ups

Run 400m




"CrossFit Leeds Advanced Benchmark WOD"

For time:

Run 400m

50 Double Unders

40 KB Lunges 32/24kg

30 KB Swings 32/24kg

20 Handstand Press Ups

10 Bar Muscle Ups

Run 400m


Compare to 20th November 2017


Barbell Club at 6pm

Clean + Jerk - Work up to heavy single


Strength Training at 7pm


A) Landmine Chest Press 4 x 5

B) 3 sets:

KB Shoulder Press x 5-10

Landmine Single Arm Row (R) x 8-12 reps

Landmine Single Arm Row (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

Partner WOD
AMRAP 20- alternating exercises
15 wall balls
15/12 cal AB/ski
60 double unders



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