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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 6th September 2019

Today's Training


Every 90 seconds x 10:
1 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead


- For technical development work across at a medium load.
- For experienced lifters, work across at a medium to heavy load (around 75% 1RM)

- This can also be done as 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats

For time:
Row 1000m
30 Thrusters 40/30kg
30 Toes to Bar


Time Cap = 11 minutes


Barbell Club at 6pm

High Hang Clean - Work up to heavy double

Strength Training at 7pm

4 sets:
DB Step Up x 6 each leg (all 6 on one leg then 6 on the other)
Good Morning x 10
Rest 60-90 seconds between exercises


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


1) 30 seconds Goblet Squats
2) 30 seconds High Box Jumps
3) 30 seconds DBall/Sandbag Bear Hug


Endurance Training at 8pm

Max Out!

2 min max cal bike


EMOM 15:
1) 40% 2 min max cal bike
2) 10-15 PVC pipe sit ups
3) 150m run



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