• 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, July 9, 2020

09 Jul, 2020


EMOM x 6 mins:
1. No Jump Burpees
2. 30 secs Hollow Rock/Hollow Hold
3. 30 secs Empty Barbell Reverse Lunges
Metcon (Time)
AQAP complete the following:

3 rounds of:
14 Burpees
200m Run

5 rounds of:
14 Body Weight Reverse Lunges (total)
200m Row or 9/6 Cal Assault Bike

3 rounds of:
6 Bar MUs / 9 Kipping C2B / 12 Pull Ups or Ring Rows
400m Run

5 rounds of:
10 Front Squats from ground at 50% of 1RM
400m Row or 15/10 Cal Assault Bike

Time Cap: 35 mins

Complete each set of exercises before moving on to the next.

Complete 3 sets of:
12/side Kneeling Bottom-Up KB Press
12/side DB Powell Raises
Post Training Stretch
2 mins/side Hamstring Stretch
2 mins/side Thoracic Mobility Stretch
Optional Extra Work

Every 90 secs for 6 mins:
3 Snatch Balance from rack (build up to a moderate 3 for speed)

Every 2 mins for 14 mins:
2 Squat Snatches (build up to a perfect 2 rep for the day)
NO TOUCH AND GO! Reset each time.

Rest 2 mins then directly into:

Every 2 mins for 10 mins:
5 Hang Snatch Pull below the knees with straps if available at 80% of 1RM Snatch

Complete 3 sets of:
12 DB Hammer Curl (back on wall)
Rest 15 secs
12 DB Skull Crushers
Rest 90 secs

Stay in the Loop!

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