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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 6th July 2018

CrossFit

Deadlift 5 x 5

Aim to work across at 75% 1RM (or 2.5-5kg heavier than 8th June 2018)
 
Rest 2-3 minutes between sets
 

7 minute AMRAP:
Hang Power Cleans 70/45kg
Each time you break perform 10 Burpees over the Bar!


Scale weight to around 65% 1RM Power Clean

 

Barbell Club at 6pm

30mins:
Power Clean + Jerk - Work up to heavy single

 

Strength Training at 7pm

Upper

Superset x 4:
Bench Press x 4
Bent Over Row x 4
 
Superset x 3:
Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
 
EMOM9:
1) 30 seconds Press Ups
2) 30 seconds Sit Ups
3) 30 seconds DBall Clean to Shoulder

Endurance Training at 8pm

7 rounds for time:
7 D-ball squats
7 strict pull ups
14 press ups
14 cal row

Rest 1 minute between rounds

 

 

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