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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Friday 6th September 2019

Today's Training

CrossFit

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

30mins:
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

 

EMOM9:
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


REST 4 MINS


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

 

 

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