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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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Wednesday 31st October 2018

Today's Training

CrossFit

Power Clean + Hang Squat Clean + Squat Clean

Aim to start at around 60% 1RM and work for 15 minutes building weight across sets.

 

12 minute AMRAP:
5 Burpees
10 KB Swings 28/20kg
15 Sit Ups
20 second Front Leaning Rest

 

Barbell Club at 6pm

20mins:

Halt Snatch (3s pause at position 2) x2 @70-80%

 

20mins:
Halt Clean (3s pause at position 2) x2 @70-80%


Strength Training at 7pm

A) Deadlift
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


3 sets:
DBall Cleans x 3-5
Single Arm Row x 8-12 each arm
Rest 60-90 seconds between exercises
 
3 rounds:
30 secs On/30 secs Off
Russian KB Swings
Reverse Flyes
 

Endurance Training at 8pm

Every 2 minx 5:

400m run


REST 3 MINS


EMOM 10:

1) 8 wall balls + 8 down ups

2) 50 double unders


REST 3 MINS


Every 2 mins x5:

400m row/ski

 

 

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