WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 sets (1 set pvc, then 2 sets with a bar)

3 Snatch balance

3 OHS

3 SOTTS press

20sec Single Arm Active Hang

Mobility

jobes:

10 bentover row jobes

10 thumb up / thumb down

10 90/90 + 10 shoulder press

10 straight arm raises (side, 45 deg, strait)

Overhead Squat (33333)

tempo: 31X1

reps: 3 reps every 2-2:30 for 5 total sets

* try to build loads from last week

*perfect tempo is key!

18:00 clock

Metcon (AMRAP – Rounds and Reps)

15:00 running clock

three total 5 minute intervals:

1 round FOR TIME:

15 Sumo DL HP 75/55

12 Russian KBS 70/53 – HEAVY

9 Toes to Bar / Toe to Rings

12 Clapping Push Ups

15 box jumps 24/20
you get 5:00 to complete the work as fast as you possibly can, rest until the 5:00 where you must start the second set. complete it as fast as you can, you get to rest until the 10:00 where you repeat for a 3rd and final set.

SCORE = your total time of each round added together

(ex: if it takes you 3:30, 4:00 and 4:30 to complete the 3 sets than your score = 12:00)

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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