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This Week's Training
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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Wednesday 6th October 2010
Burgener Warm Up
Snatch - every 30 seconds for 8 minutes
Focus on technique and speed.
15 minute AMRAP
6 Ring Dips
6 Toes to Bar
6 Single Leg Squats
Rest 3 minutes
Maximum sit ups in 2 minutes
Tuesday 5th October 2010
Happy Birthday to Luke 'Terry Tibbs' Holmes - the Chris Spealler of CrossFit Leeds!
Handstand Practice of choice
- Hold against the wall
- Press Ups against wall
- Free Holds
- Walks
- Press Ups on rings
"Terry Tibbs"
2 rounds for time:
20 Double Unders
20 Pull Ups
20 Power Cleans 40/25kg
20 KB Snatch (L) 24/16kg
20 Sit Ups
20 KB Snatch (R) 24/16kg
20 Box Jumps 24/20"
20 Thrusters 40/25kg
20m Bear walk
Monday 4th October 2010
Max reps of Strict Pull Ups x 5
Rest 3 minutes between sets
For time:
Run 200m
2 Power Cleans 60/30kg
Run 200m
4 Power Cleans 60/30kg
Run 200m
6 Power Cleans 60/30kg
Run 200m
8 Power Cleans 60/30kg
Run 200m
10 Power Cleans 60/30kg
Run 200m
12 Power Cleans 60/30kg
Saturday 2nd October 2010
Snatch
1 rep max
Clean and jerk
1 rep max
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.
“One of the most athletic actions in all sports is the snatch - one of two lifts in Olympic-style weightlifting. This design shows the lift`s second pull in all its magnificence!”
Seize the Iron!
Friday 1st October 2010
Burgener Warm Up (see video)
Snatch technique
4 rounds resting 1 minute between rounds:
3 minute AMRAP
6 Burpees
12 KB Swings 24/16kg
Each 3min AMRAP is 1 round.
