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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Saturday 7th September 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

2 minutes On/45 seconds Off x 6
Rest 3 minutes
1 minute On/45 seconds Off x 3
Rest 3 minutes
30 seconds On/30 seconds Off x 6


CrossFit at 10 and 11am

Saturday Sickener

 

For time:
Run 800m
15 Burpee Box Jumps 24/20"
Run 400m
30 KB Swings 28/20kg
Run 400m
15 Burpee Muscle Ups or 30 Burpee Pull Ups
Run 400m
30 KB Swings 28/20kg
Run 400m
15 Burpee Box Jumps 24/20"
Run 800m


Time Cap = 30 minutes


 

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

AMRAP 10:
10 Russian KB swings
10 press ups
10 pull ups/ring rows/5 strict pull ups

REST 3 MINS

EMOM 10:
1) 15/12 cal row/ski/bike
2) 20 KB Goblet squats

REST 3 MINS

3 rounds for time:
10 Russian KB swings
10 press ups
10 pull ups
15/12 cal row/ski/bike
20 KB Goblet squats
 

Sunday Sessions

9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

10:30am Sunday Social

Coaches Choice!

 

11:30am Barbell Club

Jump Squats 4x3 - pause in landing - light or no weight

 

30mins:
Hang Snatch - Work up to heavy single

 

30mins:
Hang Clean + Jerk - Work up to heavy single

 

 

 

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