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Drop In Session

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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

Monday 11th March 2019

Today's Training

CrossFit

"Black Jack"

For time

20 KB Swings + 1 Burpee

19 KB Swings + 2 Burpees

18 KB Swings + 3 Burpees

...continue this pattern through to...

3 KB Swings + 18 Burpees

2 KB Swings + 19 Burpees

1 KB Swing + 20 Burpees

- Prescribed KB load is 24/16kg

- Time Cap = 40 minutes

- Compare to 28th April 2016

- WOD thanks to Dan 'Wheels' Whieldon!

Barbell Club at 6pm

Snatch - Work up to heavy single

Snatch Pull 5x3 @95-105%

Strength Training at 7pm

Max Effort Upper

A) Shoulder Press - Build to a 5RM
3 x 3 @ 90% of above

B) 4 sets:
DB Chest Press x 12 reps
Bent Over Row x 9 reps
Rest 60-90 seconds between exercises

C) EMOM9:
1) DB Flyes x 12-14
2) 30 seconds Triceps Pushdown
3) 30 seconds Weighted FLR

Endurance Training at 8pm

PARTNER WOD

10 rounds- alternating exercises:
300m run
16 burpee box jumps
20/15 cal Bike or Ski

Straight into...

10 rounds- alternating exercises
150m run
9 burpee box jumps
12/9 cal Bike or Ski