WOD | MONDAY 9/7/20 | CrossFit 791 Cashmere

WOD | MONDAY 9/7/20 | CrossFit 791 Cashmere

September 07, 2020

Monday September 7


0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

30 second HS Hold

20 DBall Cleans

10 Slam Balls

Shoulder/Hip Prehab


5-15 (Strength)

10 minutes to find a heavy complex of:

1 Clean DL + 1 Hang Power Clean + 1 Push Jerk


(@Home- 10 minute Amrap: 200m Run 10 SA Hang Clean and Jerks (5 each arm) )


15-20 (Set-up)


20-35 (WOD)

15 minute Partner Amrap 

10 rounds of “DT” @50-60% of today’s heavy complex (each partner with their own bar alternating rounds)

In remaining time max lateral burpees over the bar (alternate every 5 reps with your partner)


*Score is when you finish “DT” and total burpees*


(@Home- SA DB/KB “DT” 12 DL 9 Hang Power Cleans 6 Push Jerk -use one arm each round and then switch arms. Complete 10 rounds resting 1 minute between rounds- remaining time burpee over your kb/db)


35-45 (Cleaning & Cooldown)

1 minute each side of:

Pigeon 

Archer

Lizard