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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Friday 13th July 2018

CrossFit

Every minute on the minute for 12 minutes:
1 Power Clean + 2 Push Jerks

Work across at around 50-60% max Clean and Jerk
Pause 2 seconds in receiving position on all movements
 

"Friday 13th"

5 rounds:

12 KB Swings 24/16kg

9 Thrusters 40/25kg

7 Pull Ups (Scale to Ring Rows)

On the top of every minute perform 3 burpees!

 

Time Cap = 13 minutes

Compare to 13th October 2017

 

Barbell Club at 6pm

20mins:
Hang Pull + Hang Snatch x2 @55-65%

Snatch High Pull 5x3 @70-80%

 

Strength Training at 7pm

Deadlift - Build to a 5RM
then perform
3 x 3 @ 90% (AMRAP on last set)

4 sets:
Pull Ups x 5

EMOM9:
1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups (Hang)
3) 20-30 secs Hanging L-sit/Tuck Hold

Endurance Training at 8pm

EMOM 20:
1) 15 heavy or high wall balls
2) 20 Russian KB swings
3) 15 toes to bar
4) 20 cal AB/row/ski


REST 3 MINS


3 rounds of above for time without rest!

 

 

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