WOD | TUESDAY 9/1/20 | CrossFit 791 Cashmere

WOD | TUESDAY 9/1/20 | CrossFit 791 Cashmere

August 31, 2020

Tuesday September 1


0-5 (Warm-up)

2 minute Row/AD/ 400m Run

1 minute Squat Hold

30 second HS Hold

10 WBS

10 Tempo Thrusters @353 with barbell 

Shoulder/Hip Prehab 


5-25 (Strength)

8 minutes to find a Heavy Single Thruster (from the floor)


Then...


10 minute EMOM

Even:

9 Thrusters @60% of today’s HS

Odd:

30 seconds of Pull-ups


*Score is total Pull-ups*


(@Home- 1) Accumulate 50 (25 each arm) SA Tempo Thrusters @353 (3 second descend to squat, 5 second pause in bottom, 3 second descend from top) 2) 10 minute EMOM: Even: 12 SA Thrusters (6 each arm) Odd: 30 seconds of Bent Over Row)


25-30 (Rest)


30-35 (Conditioning)

For time:

800m Run


*5 minute cap*


(@Home- Same)


35-45 (Cleaning + Cooldown)

1 minute each side of:

Pigeon

Single Leg Forward Fold

Supine Twist