• 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!

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)
Complete 3 sets of:
30 sec Weighted Plank
Rest 1 min
30 sec Weighted Back Extension Hold
Rest 1 min

Stay in the Loop!

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