WOD | FRIDAY 8/29/20 | CrossFit 791 Cashmere

WOD | FRIDAY 8/29/20 | CrossFit 791 Cashmere

August 28, 2020

Saturday August 29


0-10 (Warm-up)

3 minute Row/AD/600m Run

30 second hollow/tight arch holds

30 second crab hold

15 V ups

10 Scap Pull-ups

10 TTB

20 Alternating DB Snatches

Shoulder/Hip Prehab


10-20 (Core Conditioning)

For time:

50/45 Calorie Row

50 TTB

50/45 Calorie Row


*10 minute Cap*


(@Home- For time: 400m Run 75 V ups 400m Run)


20-30 (Rest/Set-up)


30-50 (Strength & Intervals)

10 minutes to work up to a heavy single Power Snatch


Then...


3 rounds of:

10 Hang Power Snatches @60% of today’s HS

10 Lateral Burpee over bar 


*Rest 1 minute between rounds- Score is time for each round*


(@Home- Broomstick Power Snatch Work then.. 5 rounds of: 20 Alt Snatches 10 Burpees over object- Rest 1 minute between Rounds)


50-60 (Cleaning + Cooldown)

2 minutes each side of:

Couch Stretch

Pigeon