WOD |TUESDAY 9/15/20 | CrossFit 791 Cashmere

WOD |TUESDAY 9/15/20 | CrossFit 791 Cashmere

September 14, 2020

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