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Barbell Club WOD, August 15, 2020

15 Aug, 2020

BB 8.15.20

Mobility and Barbell Warm Up
Hang Squat Snatch (above the knee) + Hang Squat Snatch (below the knee) + Snatch (5 sets of 1 + 1 + 1)
Perform the full Squat Snatch in a complex first from above the knee then below the knee then from the ground

Build to a medium weight in 5 sets focusing on perfect form
Snatch Pull (3 sets of 3 reps)
Perform all reps at 110% of your best Snatch
Behind The Neck Snatch Grip Push Press (4 sets of 5 reps)
Perform the Push Press movement from the back rack position with your hands in the Snatch grip position

In 4 sets build to a heavy 5 rep
Rest as needed
After each set complete 3 Box Jumps. Build to highest height you can jump for 3.
Rest as needed
Metcon
Complete 3 sets of:
8 Weighted GHD Sit Ups
Rest 1 min
12/arm Side Bends
Rest 1 min

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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