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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
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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