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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 2nd September 2019

Today's Training




Every 5 minutes x 3
15 Heavy Russian Swings
Run 400m @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
15 KB Squats
Row/Ski/Bike 90 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


3 minutes for quality:

Press Ups/Handstand Press Ups


Barbell Club at 6pm

High Hang Snatch - Work up to heavy double


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Deadlift x 6 @ 70-75%


2) Elevated DB Lunge x 8 each leg + 30 second Weighted Plank


3) 4-6 Heavy Dball Cleans

Endurance Training at 8pm

PARTNER WOD: alternating exercises

20/15 cal row/ski/bike
25 wall balls
75 double unders


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