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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 11th February 2019

Today's Training


Every 2 minutes x 4 rounds (16 minutes)

1) 5 Back Squats @ 75-82.5% 1RM 

2) 30 seconds Press Ups


3 rounds for max reps
1 minute On/30 seconds Off:
Row/Ski/Bike (Calories)
Single Arm OH DB Reverse Lunge 20/15kg


Barbell Club at 6pm


Hang Snatch - Work up to heavy double


Halt Snatch Pull

5x3 @85-95%


Strength Training at 7pm

Max Effort Upper

A) Shoulder Press - Build to a 3RM
3 x 2 @ 90% of above


B) 4 sets:
DB Chest Press x 10 reps
Bent Over Row x 10 reps
Rest 60-90 seconds between exercises


1) DB Flyes x 12-15
2) 30 seconds Banded Triceps Pushdown
3) 30 seconds Weighted Front Leaning rest


Endurance Training at 8pm

PARTNER WOD- alternating rounds
10 rounds (5 each):
10 DB clean and jerk
10 toes to bar/V-Sits/Tuck Ups
150m run

Straight into…

10 rounds (5 each):
10 DB thrusters
10 Burpees over the DB
150m ski/row



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