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Daily Workout WOD, December 20, 2019


2 mins/side OH Banded Distraction
Use the same band and go into a 1 min/side Samson Stretch (increase the overhead stretch and try to get your knee to the ground)
10 PVC Shoulder Pass Throughs
10 Prone PVC Behind the Neck Presses
Then complete 8-7-6 Behind the Neck Snatch Grip Strict Press
Hang Power Snatch (Every 90 secs for 15 mins: 3 reps from below knee)
Work up to a heavy but perfect 3 rep. Focus on getting the bar high on your point of contact.
EMOM x 20 mins:
1. 6 Alternating DB Snatch at a heavy weight
2. 1 Legless Rope Climb / 1-2 Rope Climbs
3. 10-15 Box Jumps (30/24)
4. 50ft Double KB Front Rack Lunges (70/53)

Keep a pace and # of reps you can sustain until the end without hitting a wall. You should not work for more than 40 secs on each one of these movements.
Optional Extra Work

Perform one more round of the EMOM

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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