WOD | SATURDAY 8/15/20 | CrossFit 791 Cashmere
Saturday August 15
0-10 (Group Warmup)
3 minute Row/AD/ 600m Run
10 Bottoms Up KB Press
10 Pushups
30 second HS Hold
20 Grasshoppers
20 Hand Box Overs
Shoulder/Hip Prehab
10-25 (Conditioning)
2 minute Amrap
Max Burpees to 6inch target
Rest 3 minutes
1:30 minute Amrap
Max Burpees to 6 inch target
Rest 2 minutes
1 minute Amrap
Max Burpees to 6 inch target
Rest 2 minutes
30 second Amrap
Max Burpees to 6 inch target
(@Home- Find something 6 inches above your reach to use for a target)
25-30 (Rest)
30-45 (Strength)
Complete 3x3 Clean Pulls @100% of Clean (reset after each rep)
Then…
Work up to a heavy single Clean (squat or power) starting at 60% and making 5% increases every successful lift
(@Home- 1) Broomstick Clean Practice 2) For time: 70 SA Cleans
45-50 (Conditioning)
For time:
50/45 Calorie Row or 60/50 Calorie AD
*Looking for full send*
(@Home- For time: 400m Sprint)
50-60 (Cleaning + Cooldown)
3 minutes each side of:
Couch Stretch