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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 29th May 2019

Today's Training

CrossFit

In teams of 3 with only one person working at once complete:
150/120 Calorie Row, Ski or Bike
100 Thrusters 40/30kg
150/120 Calorie Row, Ski or Bike
100 Thrusters 40/30kg
150/120 Calorie Row, Ski or Bike

 

Time Cap = 30 minutes



Barbell Club at 6pm

20mins:
Pull + Snatch x2 @75-85%

 

15mins:
Pull + Clean + Jerk x1 @75-85%


Strength Training at 7pm

3 sets:
Back Squat x 5
Double KB Bent Over Row x 5
Rest 60-90 seconds between exercises

 

3 sets:
Single Arm DB Press x 10 each arm
Russian Swing x 10
Rest 60-90 seconds between exercises

 

Finisher
5 minutes of Banded Press Downs
Every break perform 20 Sit Ups

 

Endurance Training at 8pm

Testing consistency and race pacing

0-10 mins:
800m time trial

10-30 mins:
EMOM 20:
1) 200m
2) Rest

30- 32 mins:
Rest

32 mins:
800m @ 100% effort
 
 
 
 
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