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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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Wednesday 4th July 2018

Today's Training

CrossFit

Squat Clean + Shoulder to Overhead
20 minutes to build up to a Max

Partner WOD

In pairs, alternating rounds complete AMRAP in 12 minutes:
7 Thrusters 40/30kg
5 Chest to Bar Pull Ups

3 Synchro Burpees

 

No dumping the barbell

 

Barbell Club at 6pm

30mins:
Split Jerk - Work up to heavy single

Strength Training at 7pm

Legs

A) Barbell Lunge 5 x 4
- Front or Back Rack
- Rest 2 minutes between sets

B) 3 sets:
Landmine Squat x 8-12 reps
Double KB Swing x 8-12 reps

C) EMOM9:
1) 8-12 Single Leg Deadlift (R)
2) 8-12 Single Leg Deadlift (L)
3) 30 second DBall/Sandbag Carry

 

Endurance Training at 8pm

EMOM5:

1 round Dumbbell DT


REST 3 MINS


EMOM10:
1) 10 Burpee box jump overs
2) 150m Run


REST 3 MINS


EMOM5:

1 round Dumbbell DT

 

(DT is 12 Deadlifts + 9 Hang Power Cleans + 6 STOH)

 

 

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