WOD

CrossFit Steed – temporary – dont use

Warm-up

3 Sets

5 Single Arm Dumbbell Jerk Balance/arm https://youtu.be/r_L7xlDtapY

20sec Plank up downs

Mobility

banded couch :30/side

banded hamstring :30/side

banded front rack :30/side

baded lat stretch :30/side

wrist extension w 3 sec pause

https://www.youtube.com/watch?v=rgJcRAGa_C0

10 w fingers pointing forward (shift weight foward )

10 w fingers pointing to sides (shift weight side to side)

10 w fingers pointing to backwards (shift weight back)

Clean Complex (11111111)

Every 2mins x 8

Segment Power Clean

Power Clean

2 Split Jerk
20:00 clock

4:00 warm up to beginning weight ~70%

16:00 – 1 complex every 2:00

*70-85% effort today – building a little this week with each set

Metcon (Time)

For time

3-6-9-12-15-18-21

Hang Power Cleans 95/65

Toes to Bar / Rings

*can pick challenging weight but should be able to

go unbroken on hpc at least up till rd of 12
t2b = 1:1 k2e

Address:

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