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