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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 5th July 2019

Today's Training


Deadlift 5 x 5

Work across at around 70-75% 1RM or heavier than 4 weeks ago
Rest 3 minutes between sets

"Nine Nine Nine"

9 minute AMRAP:
9 Burpees
9 Pull Ups
9 KB Swings 32/24kg

Barbell Club at 6pm

Power Clean + Jerk - Work up to heavy single


Front Squat 3x3 @80-90%


Strength Training at 7pm

3 sets:
Bench Press x 8
Single Leg KB RDL x 8 each leg
Rest 60-90 seconds between exercises


4 sets:
Front Squat x 12
Single Arm Row x 12 each arm
Rest 60-90 seconds between exercises


5 minutes of Press Ups
Every break perform 20-30 second Active Bar Hang or Chin over Bar Hold

Endurance Training at 8pm

Every 90 secs x 16 (4 rounds):
1) 150m ski + 10 double DB hang clean and jerks
2) 150m run + 10 burpees
3) 150m row + 10 toes to bar/v-sits/tuck ups/sit ups
move fast!
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