WOD | Friday 6/19/20 | CrossFit 791 Cashmere

WOD | Friday 6/19/20 | CrossFit 791 Cashmere

June 18, 2020

Friday June 19

0-5 (Warm-up as a class)

2 min Row/AD/Run

10 Box Jumps

20 Alt DB Snatches

Shoulder/Hip Prehab


5-25 (WOD)

Snatch Technique Practice (5 min)

(Set up, Power Snatch, 3 Position Hang Snatch, Scarecrow Snatch)


15 minutes to work up to a heavy single Snatch (squat preferred) 

(@Home- broomstick/pvc snatch practice and then accumulate 50 Hang Snatches and 25 OHS)


25-28 (Set-up/Clean-up)

28-35 (Metcon)

7 min Amrap

5 Burpees

100m Run or 10/8 Calorie AD

*Burpees go up by 5 each round


35-45 (Cooldown & Clean-up)

1 min each side of:

Twisted Cross

Lizard

Child's Pose