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

Platinum WOD, August 19, 2020

19 Aug, 2020

PL AHW 8.19.20
There will be no Zoom workout today. We will return to our normal Zoom workouts on Feiday morning.

Metcon (Time)
AMRAP X 20 mins of:
Hang Clean & Press (left hand)
OH Reverse Lunges (left hand)
Hang Clean & Press (right hand)
OH Reverse Lunges (right hand)
100m Walk after each round

With one DB complete 2 C&P with left hand then hold DB overhead and perform 2 OH Reverse Lunges. Then do the movements with the right hand. Complete 100m walk. Then complete the same sequence but with 4 reps each followed by 100m walk. Continue increasing the reps by 2 until the 20 mins is up!

Archives Previous WODs
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

Stay in the Loop!

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