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Daily Workout WOD, January 17, 2020

17 Jan, 2020

1.17.20

Metcon
9 secs/side Banded Super Front Rack
90 secs/side Couch Stretch
Then use empty Barbell/DBfor:
8 Front Squats (T53X1) + 8 Hip Squat Clean + 8 Slam Balls (explosive)
8/side Half Kneeling Single Arm DB Push Press
Metcon
As a warm up perform EMOM x 5 mins of:
2 Hip Squat Cleans + 2 Push Presses (pause for 2 secs in the dip on your press)
Squat Clean + Jerk (EMOM x 10 mins: 2 + 2 (Split Jerk))
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Complex is performed as 2 Squat Cleans then 2 Split Jerks.
Use between 70-75%. Work on technique, speed and perfect position. Add 1 sec pause in the catch of the Clean and 1 sec in the OH catch position.
Metcon (Time)
21-15-9
Squat Cleans (135/95)
Push Press
Box Jumps (24/20)

Time Cap: 7 mins

Rest 3 Mins
Metcon (Time)
21-15-9
Front Squats (135/95)
25ft HS Walk / 3 Wall Climbs/Walks

Time Cap: 7 mins

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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