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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 11th July 2018

Today's Training


Every minute on the minute for 15 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Handstand Press Ups
3) 20-30 seconds V-sits/Tuck Ups/Sit Ups

Partner WOD

In pairs and alternating exercises complete AMRAP in 15 minutes:
15/12 Calorie Row/Ski/Assault Bike
15 KB Swings 24/16kg
15 Box Jumps 24/20"


Barbell Club at 6pm

Squat Jerk x3 @50-60%

Power Jerk x2 @70-80%

Strength Training at 7pm

BB Lunge 5 x 5 each leg
Perform 5 reps all leading with one leg then 5 reps leading with the other.

Good Morning 4 x 8

1) 8-12 KB Squats (Single or Double KB)
2) 8-12 Single Leg DB Deadlift (R)
3) 8-12 Single Leg DB Deadlift (L)


Endurance Training at 8pm

20 mins running technique

8 sets:

200m sprint



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