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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 4th September 2019

Today's Training


Back Squat

- Spotting Technique and how to safely miss a lift

- Build to a 1RM


Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
3 Heavy Power Cleans (use around 70-80% 1RM)
18 Wall Ball 20/14lb, 10/9'

Barbell Club at 6pm

Hang Power Snatch + Hang Snatch - Work up to heavy single


Hang Power Clean + Hang Clean - Work up to heavy single


Strength Training at 7pm

4 sets:
Shoulder Press x 5
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


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

Endurance Training at 8pm

Every 10 mins:
1) 800m run + 50 burpees
2) 800m row + 50 DB hang clean + jerks
3) 1600m bike + 50 DB sit ups
4) 800m ski + 50 DB box step overs
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