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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Friday 8th February 2019

Today's Training

CrossFit

Skill - Kettlebell Clean + Jerk and Snatch
Coaching and technique for KB Cleans, Jerks and Snatches
 

3 rounds for time:
80 Double Unders
40 Wall Ball 20/14lb, 10/9'
8 Muscle Ups or Burpee Pull Ups

 

Time Cap = 12 minutes

 

Barbell Club at 6pm

15mins:

Halt Split Jerk x2 @60-70%

*Pause in catch

 

Halt Jerk Dip

5x3 @85-95%

*Pause in bottom of dip

 

Strength Training at 7pm

A) Deadlift - Build to a 3RM
then perform 3 x 2 @ 90% of above

 

B) 4 sets:
Hip Thrust x 8
DB Rack Lunges x 7 each leg
Rest 60-90 seconds between exercises

 

C) EMOM9:
1) Double KB Squat x 9
2) 30 seconds Heavy Dball Cleans (2-3 reps)
3) 30 seconds Glute Bridge Hold


Endurance Training at 8pm

4 rounds @ 100% effort:
10/8 cal Assault Bike
4 D-ball cleans
8 burpee box jumps
4 D-ball cleans
10/8 cal Assault Bike
 
Rest 5 minutes between rounds
 
 
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