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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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Saturday 11th August 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

90 seconds On/90 seconds Off x 3

Rest 3 mins

60 seconds On/30 seconds Off x 4

Rest 3 mins

60 seconds On/60 seconds Off x 5

 

CrossFit at 10 and 11am

Saturday Sickener
 
Partner WOD
In pairs complete 2 rounds for time:
Run 400m
20 DB Burpee Box Step Overs 2 x 15/10kg
60 Wall Ball 20/14lb, 10/9'
Run 400m with Med Ball
20 Burpee Pull Ups
60 DB Squats 2 x 15/10kg
Run 400m with Med Ball Overhead
 
All runs are performed together.
For all other exercises, split the reps between you and your partner however you like.
 

Strength Training at 5pm

 

Endurance Training at 6pm

A) On 0 minutes
7 minute Max Calorie Row/Ski/Assault Bike
 
B) On 10 minutes
7 minute AMRAP:
7 KB Swings + 7 Box Jumps + 7 Wall Ball
 
C) On 20 minutes
Perform Calories achieved from part A
 
D) On 30 minutes
Perform rounds and reps from Part B
 
 

Sunday Sessions


9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

10:30am Sunday Social

 

11:30am Barbell Club

25mins:
Halt Snatch - Work up to heavy double

20mins:
Halt Clean + Jerk - Work up to heavy double

Clean Deadlift w/Eccentric 5x3 @90-105%

 

 

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