Member Benefits

Check out the fantastic benefits given to all our members

Free Taster Session

Click here to arrange your free Taster session

Today's Training

Click here to see Today's Training on our blog

Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

Follow Us

 

 

 

 

Monday 29th October 2018

Today's Training

CrossFit

Back Squat 4 x 5
Work across at 75% 1RM
If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
In 9 minutes complete:
800m Run
In remaining time AMRAP:
10 Plate Ground to Overhead 20/15kg
8 Overhead Plate Lunges 20/15kg
6 Burpee Plate Jumps 
 

Barbell Club at 6pm

15mins:

Overhead Squat + Snatch Balance 4x2+1 @60-70%

 

20mins:
Pull + Snatch x3+1 @65-75%

 

Strength Training at 7pm

A) Shoulder Press
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


B) 3 sets:

Bent Over Row x 8-12
SA DB Push Press x 4-8
Pull Ups x 5-10

 

Rest 30 seconds between exercises.

Rest 2 minutes between sets



C) Tabata Press Ups and Abs

6 rounds:

20 seconds Press Ups

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups

10 seconds Rest


Endurance Training at 8pm

Partner WOD
Alternating rounds complete AMRAP in 30 minutes:
1 round DB DT
150m sprint

 

DB DT is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead with a pair of dumbbells.

 

 

Copyright © 2014 CrossFit Leeds | Website by Nichomedia