WOD

CrossFit Steed – CrossFit

Warm-up

“Thacker Snatch warm up” with PVC

Mobility

5 minute flow…

5 PVC Cuban press

5 Table top extensions w/3 second pause at the top

30 second Hollow body hold

Snatch Complex (11111)

1 Snatch Lift Off (pause 2sec at knee)

1 Snatch High Pull (slow 3sec pull to knees before speed)

1 Power Snatch (slow 3sec pull to knees before speed)

1 Power Snatch
rest 2mins x 5 sets (work between 65-75% of 1RM Power Snatch)

*5 minutes to work up to starting weight.

** If you dont have a 1 RM athlete will start with empty barbell and work up to a weight based on coaches approval

Strength-Con

C1) KB Front Rack Step Up

1010; 6/leg; rest 60sec x 3 sets

*front leg does all the work – box height at or below knee stay light to moderate.

C2) Barbell Good Morning

2111; 6,6,6; rest 60sec(1st working set MUST be empty bar…build slowly and stay light to moderate)

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