Monday 15th April 2019
Today's Training
CrossFit
Every 4 minutes x 5:8 Back Squats
Aim to work across all 5 sets at 60-65% 1RM
Perform 5 High Box Jumps between each set of squats
"CrossFit Leeds Benchmark WOD"
For time:
Run 400m
50 Squats
40 Sit Ups
30 KB Swings 24/16kg
20 Press Ups
10 Pull Ups
Run 400m
Compare to 2nd July 2018
Barbell Club at 6pm
Snatch Stiff-Leg Pull
3x5 - Heavier than previous week
15mins:
Low Hang Pull + Low Hang Snatch x2 @60-75%
Strength Training at 7pm
Back and Biceps
A) Bent Over Row 5 x 5
Rest 2-3 minutes between sets
B) 3 sets:
Romanian Deadlift x 8
Single Arm Row x 12 each arm
Rest 60 seconds between exercises
C) EMOM9 (3 rounds)
1) 30 seconds Banded Face Pulls
2) 30 seconds Barbell Biceps Curls
3) 30 seconds KB Rack Hold
Endurance Training at 8pm
Opportunity to hit as time trials, test yourself or simply get a good workout.
0-10 mins: 1km row
10-30 mins: 7 mins burpees to 6" touch
30 mins +: 2km Bike or 1km Ski
