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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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Wednesday 13th February 2019

Today's Training

CrossFit

Barbell Cycling

Every 2 minutes x 6
Unbroken Barbell Complex of:
3 Power Cleans + 3 STOH + 3 Clean and Jerks

 

- This can also be done as 3 Power Snatch + 3 Overhead Squats + 3 Squat Snatch
- Start around 50% and maintain weight for technical focus or build weight across as strength and technique allow.

 
 
Partner WOD

Working You Go, I Go, complete AMRAP in 15 minutes:
6 Hang Squat Cleans 50/35kg
4 Burpees over the Bar
6 Front Rack Lunges 50/35kg
4 Burpees over the Bar
6 Shoulder to Overhead 50/35kg
4 Burpees over the Bar


Barbell Club at 6pm

15mins:

Snatch x3 @70-80%

 

15mins:
Clean + Jerk x2 @70-80%


Strength Training at 7pm

A) Every 2 minutes x 5 (20 minutes):
1) Deadlift x 7 @ 70% 1RM
2) KB Rack Lunge x 10

 

B) Every 90 seconds x 3
1) Landmine Squat x 12
2) KB Single Leg RDL x 6 each leg
3) 30 seconds Banded Glute Bridge

 

C) 400m Heavy Front Loaded Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.

 

Endurance Training at 8pm

Hack Special
Surprise circuits including cardio, strength and agility

 

 

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