• 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, January 29, 2020

29 Jan, 2020

1.29.20

Metcon
2 mins/side Hip + Knee on box
10 Wall Slides
8/side Med Ball Thoracic Squats
8/side OH BB Reverse Lunges
8 OHS + 8 OH BB Duck Walk Steps Forward & 8 Steps Backward
Snatch Pull (3 x 5 from the ground (building))
Pause for 3 sec at the knee going up
Snatch (EMOM x 15 mins:)
1-3: 3 Squat Snatches at 75%
4-6: 2 Squat Snatches at 80-82.5%
7-15: 1 Squat Snatch at 82.5-87%
Then 2 min max rep at weight of your last bar
Metcon (Time)
AQAP complete 6 rounds of:
12 Bar over Burpees (bar facing)
12 OH Squats (135/95)

Time Cap: 12 mins
Metcon
In Class Stretch:
3 mins Saddle Stretch
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 7-9 Touch and Go Power Clean (65-70%)
2. 40% ME Ring MUs / Bar MUs / Strict Ring Pull Ups ME (-1)

If your Power Clean is lower than 275/190 lbs then complete 5-7 reps at 70% 1RM
If your Power Clean is higher than 275/190 lbs then complete 7-9 reps at 65% of 1RM

Rest at least 7-8 mins before next part

AQAP complete 4 rounds of:
21/15 Cal Row
15 Wall Balls (30/20 or 25 at 20/14)
20 Side Ways Box Jumps (24/20)
(Box Jumps are touch and go. Jump from the side, no front jump)

Time Cap: 10 mins

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

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