WOD | Wednesday 6/17/20 | CrossFit 791 Cashmere

WOD | Wednesday 6/17/20 | CrossFit 791 Cashmere

June 16, 2020

Wednesday June 17

0-5 (Warm-up as a class)

2 min Run/Row/AD

5 Devils Press

10 Jumping Air Squats

15 RKBS

Shoulder/Hip Prehab

5-20 (Strength)

Clean technique work ( 5 minutes)

(Setup, Segmented Clean Pull (shin, knee, mid thigh), 3 Position Clean, Full Clean)

Into…

Work up to a heavy single Squat Clean (10 minutes)

(@Home- Get out a broomstick and practice technique and then accumulate 50 Squat Cleans with a DB or KB)

20-25 (Set-up/Clean-up)

25-35 (Metcon)

10 minute Amrap

36/30 Cal AD or 400m Run

15 Deadlifts @40% of Max

10 Burpee Box Jumps 24/20

(@Home- KB or DB Deadlifts upped to 25 reps and Step up or Jump on your “box”)

35-45 (Cooldown & Clean-up)

2 min each side of: 

Couch Stretch