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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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Monday 9th July 2018

Today's Training

CrossFit

Back Squat - 20 minutes to build to a 5RM

 

10 minute AMRAP:
10 Single Arm KB Clean and Jerk (R) 24/16kg
10 Single Arm KB Clean and Jerk (L) 24/16kg
15 Goblet Squats 28/20kg
20 Sit Ups
 

Barbell Club at 6pm

20mins:
High Hang Snatch x3 @50-60%

Snatch-Grip RDL 5x5

 

Strength Training at 7pm

Bench Press - Build to a 5RM
then perform
3 x 3 @ 90% of 5RM (AMRAP on final set)

4 sets:
Single Arm Landmine Press (standing) x 8

EMOM8:
1) 1 set Strict HSPU/Press Ups
2) 8-12 DB JM Press

Endurance Training at 8pm

Partner WOD
2 rounds:
Partner A 400m run

Partner B 400m Row
60 synchro air squats

Partner A 400m Row

Partner B 400m run
45 synchro down ups

Partner A 400m run

Partner B 400m Row
30 synchro pull ups/Jumping Pull Ups

 

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