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Daily Workout WOD, February 4, 2020

04 Feb, 2020

2.4.20

Metcon
1 min/side Couch Stretch
10 PVC helicopters
10 PVC Pass Through Lunges
8 OHS + 5 OH Duck Walk forward, 5 backward
15 Back against wall DB Sots Presses
Snatch Lift Off (pause 3 secs at knees) + Snatch Pull (Every 2 mins for 6 mins: 2 + 2)
Try to progress through sets as follows:
1. at 80%
2. at 100%
3. at 110%
Snatch (In 10 mins build to a heavy 2 rep Squat Snatch)
Don’t look to PR your 1 rep max today, try to get 2 good reps in the bank!

Suggested progression to warm up:
4 at 60%
3 at 65%
2 at 70%
2 at 75%
2 at 80%

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Double DB Hang Snatch (50/35)
6 Burpee Box Jump Overs (30/24)
200m Run

If the double DBs are too hard go with lighter weight. If OH mobility is not good (elbow not extended at the top) or cannot reach elbow to ears, go with a Russian KB Swing or traditional KB Swings focusing on full hip extension (knees straight, weight in heels at all time and KB fully overhead)
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 3 Touch and Go Deadlifts at 75-80%
2. 5 Strict Deficit HSPUs – work up to a tough 5 rep for the day

Complete 3 sets of:
10-9-8 Touch and Go Power Cleans
Rest 20 secs
Max Reps Kipping Deficit HSPUs at 45/35lb plates)
Rest 3 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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