• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Barbell Club WOD, July 18, 2020

18 Jul, 2020

BB 7.18.20
Remember that the new start time for Barbell Club is 10:15am!

Metcon
Mobility and Barbell Warm Up
Snatch Grip Push Press + Snatch Balance + OHS (8 sets of 2+2+2)
Perform the listed movements as a complex

Build to a heavy but perfect weight
Snatch Pull + Snatch Grip Deadlift (5 sets of 1 + 4)
Perform the Snatch Pull movement followed by the Snatch Grip Deadlift

Build to 100% of your best Snatch as lng as your hips do not shoot up.
Front Squat (3 sets of 3 reps at 75% of 1RM)
Metcon
Complete 3 sets of:
30 sec Weighted Plank
Rest 1 min
30 sec Weighted Back Extension Hold
Rest 1 min

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

Stay in the Loop!

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