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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 6th February 2019

Today's Training


Every minute on the minute for 12 minutes:
1 Power Clean + 1 Hang Squat Clean
This can also be done as 1 Power Snatch + 1 Hang Squat Snatch
Start around 60% and maintain weight for technical focus or build weight across as strength and technique allow.
Partner WOD
In pairs complete the following in 15 minutes:

3 rounds each, alternating:
6 Hang Squat Cleans 60/40kg
10 Tuck Ups

3 rounds each, alternating:
8 STOH 60/40kg
8 Pull Ups

In remaining time, alternating rounds complete AMRAP:
10 Deadlifts 60/40kg
6 Burpees Over the Bar

Barbell Club at 6pm


Pull + Snatch - Work up to heavy double


Pull + Clean + Jerk - Work up to heavy double


Strength Training at 7pm

A) Every 2 minutes x 5 (20 minutes):
1) Alternating DB Shoulder Press x 7 each arm
2) 30 seconds Pull Ups


B) Every 90 seconds x 3
1) Landmine Press x 10
2) 20 seconds Single Arm KB Row
3) 20 seconds Single Arm KB Row


C) 4 sets:

30m Overhead KB Walk (both KBs overhead)


Work as a pair and alternate every 30m.


Endurance Training at 8pm

10 rounds:
5 pull ups
10 press ups
15 air squats

Straight into-

10 rounds:
5 chest to bar
10 DB push press
15 wall balls



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