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

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