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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 14th August 2019

Today's Training


Build to a 3RM Hang Squat Clean + Shoulder to Overhead

- This can also be done as 3RM Squat Snatch if preferred.

Partner WOD
In pairs with only one person working at once complete AMRAP in 15 minutes:
40 Shoulder to Overhead 60/40kg
40 V-Sits
60 Hang Power Cleans 60/40kg
40 Burpees
80 Deadlifts 60/40kg
40 Pull Ups

Barbell Club at 6pm

Hang Power Snatch x2 @65-75%


Hang Power Clean x2 @65-75%

Strength Training at 7pm

Back Squat - Build to a 3RM for the day


4 sets:
Front Rack Lunge x 6 reps each leg
Russian Swing x 12 reps
Rest 60 seconds between exercises


400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


Endurance Training at 8pm

DB man makers*

*Every 3 mins perform:
150m run
5 strict chin ups
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