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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 26th October 2018

Today's Training


Deadlift 4 x 5

Aim to work across at around 75% 1RM

If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
"Dirty Diana"

21-15-9 reps for time:
Hang Power Clean 70/45kg
Handstand Press Ups

Time Cap = 10 minutes


Barbell Club at 6pm


Halt Split Jerk x3 @70-80%


Behind The Neck Push Press 5x5


Strength Training at 7pm

A) Back Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)


Working 1RM is 90% of 1RM. Add 5kg to 1RM if you did this session 3 weeks ago.


Wendler 531 - How to Build Pure Strength

B) 3 sets:

Front Rack Lunge x 4 each leg
Russian Swing x 5-8

Rest 1 minute between exercises.

C) 3 rounds:

30 seconds Double KB Squats

30 seconds Rest

30 seconds Hollow Hold

30 seconds Rest

Endurance Training at 8pm

Every 10 mins x4:
1) 1 mile run
2) 4 rounds: 20 DB snatches + 20 burpees over the DB
3) 1 mile run
4) 4 rounds: 20 DB thrusters + 20 tuck ups



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