WOD

CrossFit Steed – CrossFit

Warm-up

3 Sets Warm up

10 Banded Hip Thrust (1sec pause at top)

4 Single arm KB/DB OHS/arm 30X0

5 Ring Row (3030 tempo)

Into…

30 Second foam roll lats

Theraband High pulls w/external rotation x10

30 second half split hamstring stretch each side

Strength

Snatch (1,1,1,1,1,1,1,1,1,1,1,1)

15:00 clock

9:00 warm up to 75% snatch

6:00 work

Complete 1 rep every 30 seconds for 6:00 (12 total reps)

working from 75-80%

*key is no missed reps & perfect form!

Metcon

Metcon (Time)

time goal: sub 9:00 (sub 3:0 for each working round including rest)

time cap: 14:00

3 Rounds for time:

Rx weight 95/65:

12 Hang Power Snatch

12 Push Press

12 Bar hop Burpees

Rest 1:00 between rounds

*snatch should be challenging but doable weight, it should not take more then 2 sets to complete the 12 total reps

Rx+

weight = 115/75

bar face burpees

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