WOD | SATURDAY 8/15/20 | CrossFit 791 Cashmere

WOD | SATURDAY 8/15/20 | CrossFit 791 Cashmere

August 14, 2020

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