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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Monday 5th August 2019

Today's Training

CrossFit

Interval Weight Training (IWT)


Every 4 minutes x 3
6 Hang Power Cleans @ around 70% 1RM
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 5 minutes x 3
6 Front Squats @ around 70% 1RM
Run 400m @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Max Press Ups in 3 minutes
 
 

Barbell Club at 6pm

Depth Jump from low box 5x3

 

15mins:
High Hang Snatch - Work up to heavy double

 

Barbell Hip Thrust 3x5 (2, 2, X) - Moderate/Heavy



Strength Training at 7pm

Every 3 minutes x 5 rounds:

 

1) Deadlift x 5 @ 70-75%

 

2) DB Rack Lunge x 8 each leg

 

3) 4-6 Heavy Dball Cleans


Endurance Training at 8pm

PARTNER WOD - Alternating rounds

 

10 rounds (5 each):
12/10 cal ski/row
10 DB surrenders

8 rounds (4 each):
12/10 cal AB/bike erg
10 pull ups/jumping pull ups

6 rounds (3 each):
150m run
10 burpees over the DB

4 rounds (2 each):
75 double unders
10 DB push press

 
 
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