WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

6 Min. Clock

– Continuous Effort –

:30 sec. Row

15 Banded Good Mornings

:30 sec. Active Bar Hang

Mobility

Warm-up (No Measure)

:30/side banded couch

:30/side banded hamstring

:30/side banded lat

:30/side banded front rack

10/side Dynamic Scorpion

Strength

Hang Clean (3 Reps EMOM for 8 Sets)

* Hang Squat Cleans *

– touch & go

– try to increase load from last week

– sub. to power clean + front squat

Metcon

Metcon (Time)

For Time…..

3 Rounds

10 Hang Power Clean 95/65

10 Box Jump Over 24″/20″

400/300m Row

:90 sec. Rest – Walk after each round

*goal is try to match or better your time every round
-Scales-

Box Jumps – Step Overs (use light DB to make it a little tougher)

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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