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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 28th November 2018

Today's Training


20 minutes to build to a 1RM

Power Clean + Shoulder to Overhead


45-30-15 reps for time:
Wall Balls 20/14lb, 10/9'

Sit Ups

Time Cap = 11 minutes


Barbell Club at 6pm

Snatch 5x3 @75-85%


Clean 5x3 @75-85%

Strength Training at 7pm

A) Deadlift

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM


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

3 sets:
DBall Cleans x 8-12
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 Fly

Endurance Training at 8pm

25 minute Ladder
2-4-6-8-etc reps of:
Calorie ski or Assault Bike
KB lunge
KB snatch

Complete 1 rope climb at the start of each round



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