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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 13th August 2018

Today's Training


Every 2 minutes x 3
1) Front Rack Lunge x 4 each leg
2) Russian Swing x 10
For Lunges, bar can be taken from the floor or out the rack. Aim to work slightly heavier than 2 weeks ago.
Swings can be single or double KB.



In 9 minutes complete:
80/60 Calorie Row, Ski or Assault Bike... remaining time complete AMRAP:

10 Plate Ground to Overhead 20/15kg
5 Burpee Plate Jumps

Barbell Club at 6pm

Hang Clean x2 @70-85%

Front Squat 5x3 @65-75%

Strength Training at 7pm

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

4 sets:
Landmine Press (standing) x 10

1) 1 set Strict Dips/Press Ups
2) 8-12 Alternating KB Push Press (4-6 each arm)
For the alternating KB Push Press, hold one KB in each hand in rack position then alternate the pressing arm (non-pressing arm remains in rack position).

Endurance Training at 8pm

Partner WOD

In pairs and alternating rounds complete AMRAP in 30 minutes:
15 high or heavy wall balls
30 mountain climbers
60 double unders



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