WOD | MONDAY 8/10/20 | CrossFit 791 Cashmere

WOD | MONDAY 8/10/20 | CrossFit 791 Cashmere

August 09, 2020

Monday August 10


0-5 (Group Warmup)

2 minutes of Row/AD/ 400m Run

30 second crab hold

5 side plank reach throughs on each side 

10 SA DB C&J each side 

Shoulder/Hip Prehab


5-20 (Conditioning)

15 minute EMOM

Min 0-

50 seconds of Rowing/AD

Min 1-

25 second side plank (left side) with a 5 second transition into 20 seconds of SA DB Hang C&J 55/35 (left side)

Min 2-

25 second side plank (right side) with a 5 second transition into 20 seconds of SA DB Hang C&J 55/35 (right side)


*Score is total calories and lowest number of C&J over the course of the workout*


(@Home- substitute jump rope or 200m Run for Row/AD)


20-23 (Rest)


23-35 (Strength)

8 minutes to work up to a heavy 3 rep tng power clean and push jerk


2 minute transition into...


2 minute Amrap 

Max rep GTO 115/75


(@Home- 5 minutes of broomstick power clean and jerk practice and then accumulate 30 SA Clean and Jerk (from the floor) on each side)


35-45 (Cleaning + Cooldown)

1 minute each side of:

Pigeon

Twisted Cross

Lying Glute Medius Stretch