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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 6th July 2018


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

Power Clean + Jerk - Work up to heavy single


Strength Training at 7pm


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
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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