WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

:30 sec. on Bike

8/side Side Plank Rotations w/Small Plate

10 MedBall Squat Clean

Mobility

Warm-up (No Measure)

:30/side Pigeon Pose

:30/side Archer Stretch in Saddle

:30/side Banded Arm Behind Back Shoulder Stretch

10 PVC Pass Throughs

10 PVC OH Squats

Strength

Hang Power Snatch (4 Sets of 3 Reps)

20 : 00 Min. Clock

– Spend some time with the Empty Bar

Coach Joe’s Empty Bar Warm Up

2 Sets

10 Hang High Pulls above Knee

10 High Pulls below Knee

5 Hang Muscle Snatch

5 BTN Snatch Grip Push Press

5 Hang Power Snatch

**You’ve been building those shoulders now let’s work on getting under that bar**

Metcon

Metcon (AMRAP – Reps)

Climb The Ladder

9 Min. AMRAP

3 – 6 – 9 – 12 – 15 – 18 …..

Toe to Bar/Rings

Wall Balls 20/14
RX+ – for a challenge – 30/20

Address:

2705 W 16th St Brooklyn, NY 11224

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