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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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Monday 4th February 2019

Today's Training

CrossFit

Every 2 minutes x 5:
10 Front Rack Lunges (5 each leg, alternating)
Take bar from the floor
Aim to work across all 5 sets at the same weight.
 
Rest 5 minutes
 
Every 2 minutes x 5:
5 Shoulder to Overhead
Take bar from the floor
Aim to work across all 5 sets at the same weight.
 
Rest 5 minutes
 

8 minute AMRAP:
8 KB Thrusters 2 x 20/16kg
8 V-Sits
8 Sit Ups

 

Barbell Club at 6pm

20mins:
Hang Snatch x3 @60-70%

 

Halt Snatch Pull

5x3 @85-95%

 

Strength Training at 7pm

Dynamic Effort Lower

 

A) Every 90 seconds
5-8 High Box Jumps

- Focus on moving with explosive power and intent on all reps.

 

B) 5 sets:
Back Squat x 4 @ 65%, 30X1 tempo

KB Russian Swing x 8
- heavy weight that you can move with consistent speed and power across all 8 reps

Rest 60-90 seconds between exercises

 

C) EMOM12:
1) DB RDL x 8
2) 10 Landmine Squats
3) 30-60 seconds Front Loaded Hold
4) Rest


Endurance Training at 8pm

Partner WOD

Split as you wish:

300 mountain climbers
100 front rack KB lunges
1 mile row
300 double unders
100 tuck ups
1 mile ski
300 double unders
100 KB push press
1 mile run

 

 

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