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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 30th November 2018

Today's Training


4 rounds
Every 10 seconds x 12 (2 minutes):
1 Double KB Clean and Jerk

- Rest 2 minutes between rounds

- KBs rest in the rack position in the time between reps.

- Aim to do all 4 sets at a medium/heavy weight where you can maintain quality technique.

- Weight can vary from one set to another.


3 rounds for time:
20 DB Snatch 25/17.5kg
10 Burpee Box Jump 24/20"


Time Cap = 9 minutes


Barbell Club at 6pm

Power Jerk + Split Jerk 5x1+2 @75-85%


BTN Push Press 4x3 - Heavier than last week


Strength Training at 7pm

A) Back Squat

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:
Good Morning x 8-12
KB Suitcase Deadlift + Carry x 10 + 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

For time:

800m Run
60 Russian KB swings
40 grasshoppers
20 tuck ups
600m Run
40 grasshoppers
20 tuck ups
400m Run
20 tuck ups

Rest 3 minutes then repeat in reverse order!


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