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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 10th August 2018


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

Work across at around 60-70% max Power Clean and Jerk
Pause 2 seconds in receiving position on all movements

21-15-9 reps for time:
Deadlift 80/55kg
Box Jumps 24/20"
Pull Ups


Time Cap = 9 minutes


Barbell Club at 6pm

Halt Power Snatch + Halt Snatch x2 @65-80%

Snatch High Pull 5x3 @70-85%


Strength Training at 7pm

Deadlift - Build to a 1RM
then perform
3 x 5 @ 75% of 1RM (AMRAP on last set)

4 sets:
Pull Ups x 7

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

Endurance Training at 8pm

In 30 minutes complete:
Max distance row
Every 3 mins complete 4 DBall over the shoulder



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