WOD

CrossFit Steed – Functional Strength Training

Warm-up

10mins – Continuous Moving

20 Double Unders

3 Single Leg Box Jumps/leg (be safe here – build from a low height) or standard box jumps

20sec Prisoner Superman hold

10 Hollow Body Rocks

Functional Strength Training

A)Clean Grip Deadlift(Hook grip)

3111; 5,5,5,5 rest 2-3mins between sets (Follow the Tempo – however no pauses on the concentric portion of the lift this week)

B) Clean Pull from Blocks

(Blocks or Power Rack Below Knee); 5,5,5,5,5 rest 2-3mins – Similar loading to last week. New position.

Metcon

C)5 Rounds

6 Hang Power Cleans (pick a weight that will allow you to go unbroken)

6 Burpee Box Jumps

12 Kipping Toes to Rings

Row 18 Calories

rest 90sec between rounds

*Build your pace with every set. This should be notable on both the Burpee Box Jumps and the Rower. Record your split times.

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