• 12.7.17


    CrossFit BDA – Daily Workout

    Power Snatch + Snatch + OHS (1 + 1 + 3 at 75% of 1RM Power Snatch)

    Complete the complex of Power Snatch + Snatch + OHS
    Every 90 secs for 15 mins complete:

    1 Power Snatch + 1 Squat Snatch + 3 Overhead Squats at 75% of PS

    Metcon (AMRAP – Rounds and Reps)

    Partner AMRAP x 25 mins:

    8 Burpee Box Jump Overs (24/20)

    8 Hang Power Snatches (95/65)

    8 Thrusters (95/65)

    30 DUs
    Partner completes full round then switch.

    This is going to be tough with two barbell movements back to back. Ensure to scale appropriately so that you can move well.

    Metcon (No Measure)

    Optional Extra Work

    AQAP Complete:

    25-20-15-10-5 /18-15-12-9-6

    Ring dips

    3 x DUs

    2 Legless Rope Climbs / 3 Rope Climbs

    Complete 3 sets of:

    45 secs/ side of Kneeling Paloff Press

    30 Landmine Rotations (15/s)

    15 Pike on Rower

    Rest 2 mins

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