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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 8th May 2019

Today's Training


Every 2 minutes x 7
1 Power Clean + 1 Thruster + 1 STOH + 1 Hang Squat Clean + 1 Front Squat


- Aim to start at around 50-60% of 1RM Thruster/Push Press and build weight across as strength and technique allow.

Partner WOD
In pairs and alternating rounds complete AMRAP in 14 minutes:
4 Thrusters 60/40kg
6 Front Rack Lunges 60/40kg
8 Chest to Bar Pull Ups

Barbell Club at 6pm

Halt Snatch 5x2 @80-90%


Halt Clean + Jerk 5x1+2 @80-90%

Strength Training at 7pm


A) 5 sets:
Back Squat x 5
Rest 3 minutes between sets


B) 4 sets:
DB Bulgarian Split Squat x 5 each leg
Russian KB Swing x 10
Rest 90 seconds


C) 400m Heavy Front Loaded Carry (DBall/KB/Sandbag)
Every break perform 10 Air Squats


Endurance Training at 8pm

Hack Special
Mix of high intensity efforts with agility, plyometrics etc.
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