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Daily Workout WOD, March 12, 2020

12 Mar, 2020


1 min Hip 90/90 Stretch
1 min/side Hip + Knee External Rotation on floor
Then 2 sets of:
8 Prone PVC Shoulder Extension + 8 Behind The Neck Press
8/side OH BB Split Squats T30X1
5/side DB Squat Snatch
Snatch (In 10 mins build to heavy 1 rep Squat Snatch)
Metcon (Time)
AQAP complete:
60 Power Clean & Jerks (155/105)

EMOM perform 2-9 C2B Pull Ups (choose a number you can complete unbroken each round)

Time CAp: 8 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
60 Power Snatches (115/80)

EMOM perform 6-9 T2B (choose a number you can complete unbroken each round)

Time Cap: 8 mins
Optional Extra Work

AQAP complete 3 rounds of:
30/20 Cal Assault Bike
5/side OH BB Lunges (185/125)

Rest 3 mins


AQAP complete 3 rounds of:
400m Run
10 Ring MUs / Bar MUs (or jumping)
100 Air Squats

You can alternate the cardio machine

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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