• 8/1/17

    CrossFit BDA – Daily Workout Power Clean + Push Jerk (3 sets of 3 x (1+1)) Perform Power Clean immediately into a Push Jerk (no pause, practice speed)Rest 1 minute after completing complex. After each set of complex perform the following reps of Bench Press: 3-2-1-3-2-1-3-2-1. Rest 1 minute after completing bench presses. Metcon (Time)

  • CFC 8.1.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) Complete 3 rounds of: 10 DB SH Press 10 DB Lateral Raises 10 DB Front Raises 10 Bent Over DB Rows Metcon (Time) 30-25-20-15-10-5 DUs DB Push Press Hanging Knee Raises

  • 7.31.17

    CrossFit BDA – Daily Workout Front Squat (6 sets of 3 reps at tempo of: 30X1) Ensure 3 second decent and no rest at the bottom. All 6 sets to be performed at 1 challenging weight. Metcon (AMRAP – Reps) With a 10 min Time Cap Complete the following: Buy in – 1,000m/750m Row 50