• 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, February 10, 2020

10 Feb, 2020


Complete 2 sets of:
30 sec Deficit Bottom of Push Up Hold (use 2 plates, on knees or feet – stretch your pecs)
10 Banded Reverse Flys + 10 Y Stretches
Then complete 2 sets of:
8/side OH Barbell Reverse Lunges
8/side 1 Arm OH Banded Squats (mini band just below knees)
Snatch Balance (EMOM x 5 mins: 3 reps (from the ground) )
Use as a warm up!
Scale to 8 Behind The Neck Push Press
Snatch (Every 90 secs for 12 mins: 3 Touch and Go Reps)
Begin the 8 rounds at 60% of your 1RM Squat Snatch and build to a heavy touch and go 3.
Metcon (Time)
Squat Snatch (80% of your heaviest 3RM TnG from above)
Ring MUs

Time Cap: 14 mins
This is a complex workout, scale accordingly!
5 mins of Shoulder Health:
12 DB Seated External Rotations
(3 sec Eccentric – bring your working hand up with the non working arm)
12 DB Reverse Flys – thumbs up on incline bench or butt against wall (T2120)
Metcon (AMRAP – Rounds and Reps)
Optional Extra Work

AMRAP x 10 mins:
Row for Calories
Thrusters (95/65)
Burpees over the Bar (lateral)

Stay in the Loop!

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