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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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Friday 2nd November 2018

Today's Training

CrossFit

Every 3 minutes x 5:

 

4 rounds:
1 Double KB Swing
1 Double KB Clean
1 Double KB STOH
1 Double KB Lunge each leg

Aim to do all 5 sets at a medium/heavy weight where you can maintain quality technique.

Weight can vary from one set to another.

 

20-15-10-5 reps for time:
Box Jumps 24/20"
Press Ups
Pull Ups

 

Barbell Club at 6pm

20mins:

Halt Split Jerk x3 @75-85%

 

BTN Push Press 5x3 - Heavier than last week

 

Strength Training at 7pm

A) Back Squat
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:
Good Morning x 8-12
KB Suitcase Deadlift + Carry x 8 + 30m each side
Rest 60-90 seconds between exercises
 

Tabata Lunges and Abs

6 rounds:

20 seconds Lunges (any variation)

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit

10 seconds Rest


Endurance Training at 8pm

5 rounds for time:
500m row
40 sit ups
30 empty barbell thrusters
20 press ups
10 strict pull ups

 

 

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