WOD | FRIDAY 9/4/20 | CrossFit 791 Cashmere

WOD | FRIDAY 9/4/20 | CrossFit 791 Cashmere

September 03, 2020

Friday September 4


0-5 (Warm-up)

2 minute Row/AD/ 400m Run

1 minute of Jump Rope

1 minute Squat Hold

10 PVC Snatch Sotts Press

Shoulder/Hip Prehab


5-12 (Conditioning)

7 minute Amrap

Max Calorie AD or Row (Retest from 8/5)


(@Home- For time: Run a mile (compare to last time) )


12-17 (Rest)


17-23 (Technique)

Snatch and OHS Practice with pvc or bar:

10 Pass Throughs (pvc)

5 Tempo OHS @520

5 Snatch Balance

5 Scarecrow Snatches (pvc)

5 Hang Squat Snatches

5 Full Snatches


(@Home- Use a broomstick for this part)


23-35 (Strength)

7 minutes to find a HS Squat Snatch

Then complete:

3 sets of 3 Squat Snatches (reset after each rep) @80-85% of today’s HS


(@Home- 3 rounds for time: 20 DB/KB Snatches 30 Broomstick OHS )


35-45 (Cleaning + Cooldown)

1 minute of: 

Prayer Stretch

Puppy Dog

Saddle