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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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Friday 7th September 2018

CrossFit

Every 90 seconds x 10
1 Power Clean + 2 Push Jerks


Work across at 70-80% 1RM

 

21-15-9 reps for time:
Hang Power Clean 70/45kg
Burpees

 

Time Cap = 8 minutes

 

Barbell Club at 6pm

20mins:
Snatch w/pause in catch 5x2 @70-80%

Clean Pull 5x3 @90-105%

 

Strength Training at 7pm

Deficit Deadlift 4 x 6

- Stand on a 20kg plate

- Pull each rep from a dead stop

- Work across at around 70-75% 1RM

3 sets:
Bent Over Row x 8-12
DBall Clean x 4-6
Pull Ups x 5-10
Rest 2 minutes

Finisher:
200m DBall/Sandbag Front Loaded Carry


Endurance Training at 8pm

Every 10 mins x4:
1) 100/80 cal AB/row/ski
2) DB DT: 5 rounds: 12 deadlifts, 9 hang power cleans, 6 STOH
3) 100/80 cal AB/row/ski
4) DB FRAN: 21-15-9 DB thrusters, pull ups

 

 

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