CrossFit Steed – Steed Strength & Conditioning
Warm-up
6:00 flow
4 muscle snatch + 4 OH reverse lunge
(first R side then left side)
8 plank to push ups
20 jump rope
Mobility
10 bentover row jobes
10 thumb up / thumb down
10 90/90 + 10 shoulder press
10 straight arm raises (side, 45 deg, straight)
Snatch+OHS Complex (4444)
complete 3 sets:
4 Snatch Balances +
4 Overhead Squats @ tempo (21X1)
15:00 clock
5:00 warm up – try to go heavier than last wk
10:00 to complete 3 sets;
rest 2-3:00 between sets
Metcon (No Measure)
3 Sets NFT
10 Tall kneeling Dual KB/DB Press
10 Dual KB/DB Bent over Row
@ 21×1
:30 sec Dual KB Front rack wall sit
rest 1:00
*Use a weight for all movements that allows tough effort unbroken sets for all 3rounds.