• 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 16, 2020

16 Jul, 2020

7.16.20

Metcon
Complete 3 sets of:
200m Row
10 Hang Muscle Cleans
10 Jump Squats
10 Front Rack Reverse Lunges (5/side)
Power Clean (EMOM x 8 mins: 2 reps)
Use this part as a warm up for the next huge conditioning metcons.
Take a 1 sec pause at knee level and a 2 sec pause in the receiving position.
Metcon (Time)
AQAP complete 3 rounds of:
6-4-2 Ring MUs
6 Power Cleans at 70% of 1RM
6 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row

Time Cap: 10 mins

Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4

Rest 5 Mins
Metcon (Time)
AQAP complete 3 rounds:
6-4-2 Ring MUs
8 Power Cleans at 60% of 1RM
8 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row

Time Cap: 10 mins

Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4

Metcon
Optional Extra Work

AQAP complete 3 rounds of:
6-4-2 Ring MUs
15 Burpee Box Jump Overs (24/20)

Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
25 Banded Reverse Hyper
Rest 2 mins

Complete 3 sets of:
5-5-5 Banded Bicep Curls
20 Banded Pull Aparts
Rest 90 secs
8-10(-1) DB Skull Crushers
Rest 2 mins

Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4

Stay in the Loop!

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