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Daily Workout WOD, September 16, 2020

16 Sep, 2020

9.16.20

Metcon
In 8 mins complete 2-3 sets of:
8 Burpee + Tuck Jump
8 Med Ball Cleans
8 Med Ball Squat & Push Press (no wall – aim high)
5 Hang Muscle Clean
5/side Front Rack Reverse Lunges
Power Clean and Jerk + Hang Squat Clean and Jerk (Every 2 mins for 14 mins: build to heavy 1+1)
Perform above movements as a complex
Hang Squat Clean + Split Jerk (EMOM x 6 mins: 1 at 80% of above complex)
Perform a Squat Clean from the Hang position followed by Split Jerk
Metcon (Time)
AQAP complete 5 rounds of:
20/15 Cals Assault Bike or 25/20 Cals Row
15 OHS (115/80)
20 Push Ups

Time Cap: 15 mins

OHS shoulder be unbroken each round, scale weight accordingly.

Metcon
Optional Extra Work

AMRAP x 5 mins:
Max Effort Hang Squat Clean to Thrusters* at 55% of your 1RM Clean & Jerk
*max weight = 165/115

Row or Assault Bike
3 x 5 mins for max distance
Rest Walk 2 mins

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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