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