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Daily Workout WOD, November 27, 2019

11.27.19

Metcon
2 mins/side Overhead Banded Distraction with knee on the floor
Then complete 2 sets of:
8 Snatch Grip Deadlifts + 8 Behind the neck Presses
6/side 1 Arm OH DB Squats
10 Prone Banded Row to Y
Then complete 2 sets increasing of:
8 Hip Squat Snatch + 6 Snatch Balance
Snatch (Build to Max Effort at 90% of 1RM Snatch)
Squat Snatch Ladder
0-1 min: Max Effort at 70%
1-2 mins: Rest transition
2-3 mins: Max Effort at 75%
3-4 mins: Rest transition
4-6 mins: Max Effort at 80%
6-7 mins: Rest transition
7-9 mins: Max Effort at 85%
9-10 mins: Rest transition
11-13 mins: Max Effort at 90%
Metcon
Every 2 mins for 12 mins:
10 Burpees to 6" target
4-8 Power Snatches (115/80)
4-8 Thrusters (115/80)
Metcon
Optional Extra Work

2000/1500m Ski Erg
Rest 2 mins
100/80 Cal Assault Bike
Rest 2 mins

Complete 3 sets of:
5(-2) Bench Press
Rest 20 secs
10 Ring Face Pulls
Rest 90 secs

Complete 3 sets of:
20 sec L-Sit on Paralletes
Rest 30 secs
45 sec/side Side Plank
Rest 30 secs
30 sec Stir the Pot on Swissball
Rest 90 secs

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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