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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 12th August 2019

Today's Training




Every 4 minutes x 3
15 Heavy Russian Swings

Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 4 minutes x 3
15 KB Goblet Lunges
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


6 minutes for quality:
5 Strict Pull Ups/Ring Rows

10 Press Ups

15 Strict Sit Ups



Barbell Club at 6pm

Depth Jump from low box 5x3


High Hang Snatch + Hang Snatch x2 @65-75%


Hang Snatch Pull 4x3 @75-85%


Strength Training at 7pm

Shoulder Press - Build to a 3RM for the day
3 x 2 @ 90% of above


3 sets:
Push Press x 10 reps
Bent Over Row x 10 reps each arm
Rest 60 seconds between exercises


1) 30 seconds Slow N Grow Pull Ups/Ring Rows
2) 30 seconds Renegade Rows


Endurance Training at 8pm

Partner WOD
EMOM 40 for max reps (8 rounds):
1) Burpee partner jumps (partner in plank)
2) Pull ups (partner in dead hang)
3) Wall balls (partner in wall sit)
4) Cal row/ski/bike (partner in KB front rack hold)

5) Rest

1 person does the holds for 1 full round while the other person does working movements for 1 full round then they swap.

Moving partner can only accumulate reps while their partner is the designated hold position.



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