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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 11th February 2019

Today's Training

CrossFit

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)
Burpees
Single Arm OH DB Reverse Lunge 20/15kg

 

Barbell Club at 6pm

20mins:

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

 

C) EMOM9:
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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