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