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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Wednesday 7th August 2019

Today's Training

CrossFit

Back Squat - Build to a 5RM for the day

 

Partner WOD
In pairs, working 1 minute on/1 minute off, complete max total reps in 12 minutes:
15 KB Swings 32/24kg
In remaining time complete Max Burpee Box Jumps 24/20"

 

Score is total Burpee Box Jumps completed between you and your partner.

 

Barbell Club at 6pm

15mins:
Hang Power Snatch x2 @60-70%

 

15mins:
Hang Power Clean x2 @60-70%

 

Strength Training at 7pm

4 sets:
Shoulder Press x 8
Single Arm Landmine Row x 6 each arm
Rest 60-90 seconds between exercises

 

4 sets:
Tempo Bench Press x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds KB Z-Press
2) 30 seconds Landmine Rotations
3) 30 seconds Banded Seated Row

 

Endurance Training at 8pm

For time:
4 rounds each for time:
20/15 cal AB sprint
REST 30 SECS
150m sprint
REST 30 SECS
15 burpee box jumps
REST 5 MINS

 

 
 
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