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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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Wednesday 22nd August 2018

Today's Training

CrossFit

Partner WOD

In pairs complete AMRAP in 30 minutes:

120/90 Calorie Row, Ski or Assault Bike
50 Synchro Russian Swings 24/16kg
50 Press Ups
40 Synchro KB Squats 24/16kg
40 Toes to Bar
20 Burpee Partner Jumps (Partner holds Plank)
200m Double KB Rack Walk 2 x 24/16kg

 

Only one person working at once. Split reps between you however you want, except for synchro work which is done in pairs.

 

Barbell Club at 6pm

15mins:
Drop to Split x3 @45-60%

20mins:
Split Jerk x2 @65-75%

Strength Training at 7pm

BB Reverse Lunge 5 x 5 each leg

3 sets:
Good Morning x 8-12
Weighted Sit Up x 8-12
DBall Squat x 8-12
Rest 2 minutes

Finisher:
100 Banded Hip Thrusts

 

Endurance Training at 8pm

Running
20 mins running technique then:
800m
400m
200m
200m
400m
800m
REST 2-3 MINS between efforts

 

 

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