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Daily Workout WOD, November 28, 2019

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11.28.19

Metcon
EMOM x 8 mins:
1. 45 secs Samson Stretch
2. 10-15 Med Ball Squat Cleans
3. 8 Jump Squats (as high as you can)
4. 10 Muscle Cleans from below the knees (work on quad contact and elbow speed)
Clean (Weight)
0-3 mins: Every 20 secs 1 at 75% (9 attempts)
3-4 mins: Rest/Transition
4-8 mins: Every 30 secs 1 at 80% (8 attempts)
8-9 mins: Rest/Transition
9-15 mins: Every 45 secs 1 at 85-90% (8 attempts)
Metcon (Time)
AQAP with a partner complete:
100-70-40 C2B Pull Ups
50-40-30 Power Cleans (50% of 1RM)
80-60-40 Box Jumps (24/20)

Time Cap: 20 mins

Archives Previous WODs
Daily Workout - Mon, Jun 5
Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set