WOD |TUESDAY 9/15/20 | CrossFit 791 Cashmere
Tuesday September 15
0-5 (Warm-up)
2 minutes of Row/AD/400m Run or Jump Rope
30 seconds of Scap Pull-ups
10 Perfect Push-ups
5 Pull-ups
10 DB Snatches
Shoulder/Hip Prehab
5-15 (Metcon)
9 minute Amrap
5 Double Push-up Burpees
10 Pull-ups
20 Alt DB Snatches 40/25
(@Home- Substitute 20 Bent Over Row For Pull-ups)
15-20 (Rest)
20-35 (Strength)
Every 3 minutes for 15 minutes (5 sets)
Set 1: 10 Bench Press @60% of Max
Set 2: 8 Bench Press @70% of Max
Set 3: 5 Bench Press @80% of Max
Set 4: 3 Bench Press @85+% of Max
Set 5: Max Rep Bench Press @60% of Max
(@Home- Find a Max set of Push-ups. Then… EMOM for 10 minutes 5 Tempo Push-ups @310)
35-45 (Cleaning & Cooldown)
1 minute each side of:
Archer
Thread the Needle
Twisted Cross