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

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

August 07, 2020

Saturday August 8


0-10 (Group Warmup)

3 minute Row/AD/ 600m Run

30 second hollow/tight arch hold

30 second active hang

15 beat swings

10 ttb

5 pull ups

10 weighted step ups

Shoulder/Hip Prehab


10-25 (Gymnastics)

12 minute EMOM

Min 0-

7 Pullups + 7 TTB

Min 1-

10 Single DB Front Rack Step ups 50/35 @24/20 

Min 2-

15 Hollow Rocks + 20 Shoulder Taps


(@Home- Min 0- 10 SA Snatches + 10 V ups  Min 1- Same Min 2- Same)


25-30 (Rest)


30-35 (Skill Work)

Snatch and OHS Practice with pvc or bar:

10 Pass Throughs

5 Tempo OHS @520

5 Snatch Balance

5 Hang Power Snatches

5 Full Power Snatches


(@Home- Broomstick OHS practice)


35-50 (Metcon)

15 minute Amrap

400m Run

5 Power Snatches 115/75

5 OHS 115/75

10 BMU

15 Med Ball Sit ups 20/14

15 Plate Burpees 45/25


(@Home- 15 minute Amrap: 400m Run 10 Broomstick OHS 10 Dips 30 Sit ups 15 Burpees)


50-60 (Cleaning + Cooldown)

3 minutes each side of:

Couch Stretch