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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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Monday 14th August 2017

Today's Training

Deadlift 2 x 3, 1 x AMRAP

Work across all 3 sets at 85 per cent of your 3RM

Rest 3 minutes between sets

On your 3rd set perform as many reps as possible without loss of form

 

9 minute AMRAP:

12 Hang Power Cleans 50/35kg

10 Front Rack Lunges 50/35kg

8 Burpee Bar Jumps

 

Endurance Training @ 8pm

Every 3 minutes x 3

Row 40/30 Calories

(Goal is sub 120 seconds for all 3 rounds)

 

Every 2 minutes x 5

Row 25/20 Calories

(Goal is sub 80 seconds for all 5 rounds)

 

Every 1 minute x 10

Row 12/8 Calories

(Goal is sub 40 seconds for all 10 rounds)

 

Approach each interval at 95+% effort, i.e complete calories in fastest time possible and earn maximum rest.

 

 

Saturday 12th August 2017

Today's Training

Saturday Sickener!

For time:

Run 800m
20 Pull Ups
40 Tuck Ups

60 Wall Ball 20/14lb, 10/9'
80 Calorie Row/Ski/Bike

60 Sit Ups
40 Single Arm DB Push Press 25/17.5kg
20 Toes to Bar
Run 800m

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 11th August 2017

Today's Training

Deadlift 4 x 5

Work across at around 80% 5RM

Pull each rep from a dead stop

Rest 2 minutes

 

Every Minute on the Minute for 14 Minutes:

1) 5 Power Cleans @ 75% 1RM

2) 50 Double Unders

 

Endurance Training @ 8pm

2 rounds for time:

Run 400m

 

Rest 1 minute

 

Run 400m

Row 400m

 

Rest 90 seconds

 

Run 400m

Row 400m

Ski 400m

 

Rest 2 minutes

 

Run 400m

Row 400m

Ski 400m

Assault Bike 1km

 

Time Cap = 50 minutes

 

 

Thursday 10th August 2017

Today's Training

Skill - Double Unders

Coaching will focus on Double Unders.

If already competent with Double Unders work through the following for consistency and quality...

 

Half Flight Simulator

10-20-30-40-50-40-30-20-10 reps for time:

Unbroken Double Unders

 

In 10 minutes complete:

Run 800m or Assault Bike 2km

then AMRAP of:

10 DB Lunges 2 x 20/15kg (DBs held by side)

10 DB Push Press 2 x 20/15kg

 

Rest 10 minutes and repeat!

 

Gymnastics @ 8pm

August Gymnastics sessions will focus 30 minutes on Handstands as well as 30 minutes on Bar/Ring pulling exercises. 

 

 

Wednesday 9th August 2017

Today's Training

Push Press/Jerk 4 x 5

Work across at around 80% 3RM

Rest 2 minutes

 

Partner WOD

In pairs and alternating couplets complete AMRAP in 15 minutes:
8 Power Cleans 50/35kg + 8 Burpees

8 Shoulder to Overhead 50/35kg + 8 V-Sits
8 Front Rack Lunges 50/35kg + 8 Pull Ups

Endurance Training @ 8pm

In 30 minutes:

Row 1 Mile

Assault Bike 2 Miles

Run 1 Mile

In remaining time complete AMRAP of:

5 Sandbag Bear Complexes

10 Burpees Over the Sandbag

 

 

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