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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 10th September 2018

Today's Training


Every 2 minutes x 3
1) Front Rack Lunge x 5
2) KB Swing x 10

4 rounds for max reps
In 90 seconds:
Run 150m
In remaining time Max Burpee Plate Jumps

Rest 90 seconds between rounds 

Barbell Club at 6pm

Hang Clean + Clean 5x2 @75-85%

Front Squat 5x3 @80-90%


Strength Training at 7pm

Push Press - Build to a 3RM
3 x 2 @ 90% (AMRAP on final set)

3 sets:
Landmine Press x 8-12
Strict Pull Up/Ring Row x 8-12
Press Ups x 8-12
Rest 2 mins

60 second Straight Arm (Weighted) Plank

Endurance Training at 8pm

Partner WOD
In Teams of 2 with only one person working at once complete...

50-40-30-20-10 reps for time:
Calorie Row/Ski/Assault Bike
Burpee Box Jumps 24/20"
Single Arm DB Hang Clean + STOH 30/20kg



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