• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, December 4, 2019

12.4.19

Metcon
EMOM x 9 mins:
1. 40 secs Prone Y with little weight
2. 40 sec Samson Stretch
3. 8 Behind the Neck Snatch Grip Press + 6 Snatch Balance to Power Position
Power Snatch (EMOM x 10 mins: 2 at 80% of 1RM)
Start at 65% and build to 80% at min 5 and then staybatb80% for the final 5 mins. No touch and go; reset and work on same position each time.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Hang Squat Cleans (135/95)
9 Box Jumps (24/20)

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Devil’s Presses (50/35)
9 T2B
12 Feet on Bench Crunches
Metcon
Optional Extra Work

Complete 2 sets of:
15 DB Reverse Flys
Rest 30 secs
90 sec Pec Strech

Complete 2 sets of:
25 Banded Pull Aparts (slow and controled)

Stay in the Loop!

Enter your email address to receive member only notices & offers.