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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 21st August 2019

Today's Training


Push Press (not jerk) - Build to a 5RM for the day



Partner WOD

You Go, I Go
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings 32/24kg

Time Cap = 14 minutes


Barbell Club at 6pm

Hang Power Snatch - Work up to heavy double


Hang Power Clean - Work up to heavy double


Strength Training at 7pm

4 sets:
DB Chest Press x 12
Max set Pull Ups (Regular/Weighted/Assisted - aim for around 10 reps on first set)
Rest 60-90 seconds between exercises


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


1) 30 seconds Dips
2) 30 seconds (weighted) Front Leaning Rest
3) 30 seconds Barbell Curls


Endurance Training at 8pm

DB 'Chief'
5x 3 min AMRAPs (rest 1 min)
3 DB power cleans
6 press ups
9 squats

- aim to increase the DB load each around

- start each round from where you left off
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