WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

-2 Sets-

1:00 min. Max Handstand Hold (nose to wall)

Single Arm Active Bar Hang Max R / L
Accumulate the 1:00 Min. If unable to go unbroken

-Scale –

Double Arm Hang

Mobility

Warm-up (No Measure)

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Strength

Push Jerk (Find 1 Rep Max)

In 8-10:00 Min. Build to a Heavy 1 Rep Strict Press

Then…. In the Remaining time Find a 1 Rep Max in Push Jerk

18:00 Min. Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

2 rope climb

8 single arm DB strict press (4 ea arm) 50/35

4 Strict Pull Ups

8 KB Snatch 53/35
-scales-

RC- 4 Floor to Standing

PU – Tough Banded PU or Ring Rows

NO JUMPING PULL UPS

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

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