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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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Saturday 6th July 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

In pairs complete max distance in 12 minutes

(Switch every 90 seconds - 4 each)

 

Rest 3 minutes

 

In pairs complete max distance in 12 minutes

(Switch every 60 seconds - 6 each)

 

Rest 3 minutes

 

In pairs complete max distance in 12 minutes

(Switch every 40 seconds - 9 each)


CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD

In pairs and alternating rounds complete 6 rounds (3 each):

6 Shoulder to Overhead 70/50kg

Run 200m

 

In pairs and alternating rounds complete 6 rounds (3 each):

8 Front Squats 70/50kg

10 Burpee Bar Jumps

 

In pairs and alternating rounds complete 6 rounds (3 each):

10 Hang Power Cleans 70/50kg

Run 200m

 

In pairs and alternating rounds complete 6 rounds (3 each):

12 Deadlifts 70/45kg

10 Burpee Bar Jumps

 

Time Cap = 36 minutes




Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

4 rounds:
21 cal row/ski/bike
150m recovery run
15 cal row/ski/bike
150m recovery run
9 cal row/ski/bike
(REST 3 MINS)

*perform all cals as fast as possible*
*run performed to lower heart rate*

Sunday Sessions

9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

10:30am Sunday Social

Coaches Choice!

 

11:30am Barbell Club

Hang Snatch 5x2 @75-85%

 

Hang Clean + Jerk 5x2 @75-85%

 

Clean Pull 4x3 @90-100%

 

 

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