WOD

CrossFit Steed – CrossFit

Warm-up

2 Rounds

5 Strict Toes to Bar/Knees to Elbows

15sec L-Hang/Knee Tuck hold from bar

30sec Wall Facing Hip Taps/Plank Shoulder taps

6 Side Plank Powell Raise with a light plate/arm https://youtu.be/U6HqVO4D1ZI

Theraband Complex:

A,T,Y x10(A,T,Y= 1 REP)

Hip Pull through x20 w/theraband

Strength

Clean and Jerk (5,5,5,5,5)

5×5, touch n go – no regripping on the floor

go heavier then last time – only if the reps are good form. NO MISSES

Focus on your balance while transitioning from rep to rep

try to add weight each set

Metcon

Metcon (Time)

time goal: (total time = sub 10:00; including the rest)

time cap: 17:00

DT broken down:

2 rounds of DT

rest :90

3 rounds of DT

rest :90

2 rounds of DT

*with these smaller sets of DT, the goal is for you all to hang on to the bar for longer unbroken sets… try to get a whole round through without dropping

1 round of DT =

12 DL

9 Hang Power Clean

6 push jerks

weight 155/105

SCALE WEIGHT:

you should be able to at least do each movement in itself unbroken. (can you do 9 HPC unbroken; can you do 6 jerks unbroken…)

*good weight estimate = 50-55% of Power clean max; then adjust according to how the 6 jerks feels

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!