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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 29th October 2018

Today's Training


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


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


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.



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