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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 23rd August 2019

Today's Training


Every 60 seconds x 15:
1 Power Clean + 1 Hang Squat Clean


Minutes 0-5) 50-60%
Minutes 6-10) 60-70%
Minutes 11-15) 75%+


This can also be done as 1 Power Snatch + 1 Hang Squat Snatch at same percentages.


5 rounds for max reps:
Working 60 seconds On/30 seconds Off:
5 Ground to Overhead 50/35kg
5 Burpees over the Bar


- Continue each round where you left off.
- Score is total reps completed across all 5 rounds.


Barbell Club at 6pm

Box Jump 4x3


High Hang Clean + Hang Clean x2 @65-80%


Tempo Front Squat 4x3 (20X1) @70-80%


Strength Training at 7pm

4 sets:
Front Rack Lunge x 6 each leg (all 6 on one leg then 6 on the other)
Russian Swing x 12
Rest 60-90 seconds between exercises


4 sets:
Tempo KB Squat x 5 @ 52X2 (1 or 2 KBs)
Rest 2 minutes


1) 30 seconds KB RDL
2) 30 seconds Calf Raises
3) 30 seconds DBall/Sandbag Bear Hug


Endurance Training at 8pm

For time

Double unders
Air squats

Sprawls (with press up)
KB swings
Goblet squats

Strict pull ups
Lengths bear crawl
D-ball squats



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