WOD

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4:00 Min. Foam Roll

Then…

:30/side Pigeon Pose

:30/side Lizard Pose

10/side Prone Thor. Rot.

10 Theraband Back circles

10 Theraband ATYs

10 Theraband OH Squats

Warm-up

Warm-up (No Measure)

– Empty Bar/PVC Warm Up –

2-3 Sets

5 Snatch Grip Deadlifts

5 Segment Snatch Pulls

5 Muscle Snatch + OH Squat

5 Hang Power Snatch

Strength

Hang Power Snatch (Reps 3, 3, 2, 2)

Build Up each Round

Focus on speed in the transition under the Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

14 : 00 Min. AMRAP

12 Double KB Snatch 35/25

12 Burpee Pull Ups

6 KB Cleans into 6 KB Thruster 35/25

10 Box Jumps 24″/20″
-Scales-

KB -sub- Double DB

3 Burpee 3 Ring Rows = 3 Burpee Pull Ups

Box Jumps – Step Ups

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!