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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 8th July 2019

Today's Training


Interval Weight Training (IWT)

Every 6 minutes x 3
8 Hang Power Clean @ around 65% 1RM
Row or Ski/Bike 2 minutes @ 90+% effort (Hard but not all out)


Rest 5 minutes


Every 6 minutes x 3
8 Front Squat @ around 65% 1RM
Row or Ski/Bike 2 minutes @ 90+% effort (Hard but not all out. Choose a different option to before)

- You should be able to move through all sets of the 8 reps of Strength/Power exercises unbroken but without concern for how long your set takes.

- After the 8 reps move straight onto the Row, Ski or Bike and set off on your 2 minute effort.

- You should be getting around 3-3.5 minutes of rest between each round.

- If you Row in the first part, use Ski or Bike in the second part. If you Ski/Bike in the first part, use Row in the second part.


Barbell Club at 6pm

Snatch - Work up to heavy single

Strength Training at 7pm

Back Squat 5 x 10
Rest 2-3 minutes between sets
Work around 65% 1RM or heavier than 2 weeks ago


Every 90 seconds x 4:
1) 8-12 Pull Ups
2) 60 seconds Heavy Carry
3) Rest

Endurance Training at 8pm



Alternating every 2 mins for 40 mins (10 each):
12/9 cal row/ski/bike
150m run
AMRAP burpees in remaining time
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