• 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, March 3, 2020

03 Mar, 2020

3.3.20

Metcon
Complete 2 sets of:
10/side Thoracic Rotation on wall
10 PVC Pass Throughs in prone position
Then complete 2 sets of:
8 Behind the neck Snatch Grip Strict Press
8 Muscle Snatches
5/side Single Arm OH KB Squats (super slow descent)
Snatch Pull (EMOM x 5 mins: 2-3)
2 secs from ground to the knees then finish the pull so that you can stress the importance of these 2 speeds (ground to knees then knees to pull)
Weight should be 80%-90%-100%-105%-110%

Rest 5 Mins
Snatch (Every 30 secs for 10 mins: 1 Squat Snatch )
First 5 mins at 80%
Last 5 mins at 85-87.5%
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
20 Power Snatches (135/95)
100 Wall Balls (20/14)
20 Power Clean & Jerks (135/95)
400m Run

Time Cap: 17 mins

No touch and go allowed here! Work on getting the same and perfect setup on each rep even when tired.

Rx+: Power Snatch and Power C&J – 155/105

Metcon
Optional Extra Work

Complete 5 sets of:
90 secs HS Walk practice
Rest 90 secs

(No Handstand? Work for 1 min on Shoulder Taps either on wall or off of box)

Complete 3-4 sets of:
6-8(-1)/side 1 Arm DB Strict Press
Rest 30 secs
8-10(-1) Barbell Bent Over Rows
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins