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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 8th February 2019

Today's Training


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


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


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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