WOD | SATURDAY 9/26/20 | CrossFit 791 Cashmere

WOD | SATURDAY 9/26/20 | CrossFit 791 Cashmere

September 25, 2020

Saturday September 26


0-10 (Warm-up)

3 minutes of Row/AD/600m Run or Jump Rope

10 Pause Glute Bridges 

20 Jumping Lunges

20 Box Jumps

20 Med Ball Sit-ups

10 Barbell Hang Muscle Cleans

10 Barbell Hang Power Cleans

Shoulder/Hip Prehab


10-20 (Strength)

Work up to a heavy single Clean (Power or Squat acceptable)


(@Home- 5 minutes of Broomstick Squat Clean Practice then… 5 minute EMOM: 45 seconds of SA Hang DB/KB Power Cleans (20 seconds on each arm) )


20-25 (Set-up)


25-45 (Metcon)

“Awful Annie”

For time:

50 Double Unders

50 Med Ball Sit-ups 14/10

5 Cleans @85-90% of today’s HS

40 Double Unders

40 Med Ball Sit-ups 14/10

4 Cleans @85-90% of today’s HS

30 Double Unders

30 Med Ball Sit-ups 14/10

3 Cleans @85-90% of today’s HS

20 Double Unders

20 Med Ball Sit-ups 14/10

2 Cleans @85-90% of today’s HS

10 Double Unders

10 Med Ball Sit-ups 14/10

1 Clean @85-90% of today’s HS


*20 minute Cap*


(@Home- 50-40-30-20-10 reps of: Double Unders (75-60-45-30-15 of Single Unders) Hollow Rocks & Grasshoppers)


45-60 (Cleaning & RomWod Cooldown)