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Daily Workout WOD, September 21, 2020

21 Sep, 2020

9.21.20

Metcon
2 min/side Couch Stretch
1 min Prone Floor Shoulder Extensions
1 min Dragon Lunges
30 sec DB Snatches + 30 sec One Arm OH lunges (left arm)
30 sec DB Snatches + 30 sec One Arm OH lunges (right arm)
30 sec/arm One Arm DB Plank Row
1 min Super Slow OH Squat
Snatch (Every 2 mins for 12 mins (6 rds): 3 reps)
Pause for 2 secs rght below the knee on every rep
Build to a perfect 3 rep for the day

Rest 1 Minute
Snatch Pull (Every 90 secs for 6 mins (4 rds): 3 reps)
All reps at 110% of your 1RM Snatch
Perform the Pull and then slowly down in 3 secs to the floor
Metcon (3 Rounds for reps)
Complete 3 sets of the following 2 AMRAPS:

AMRAP x 2 mins:
8 Burpees
8 Hang Power Snatches (115/80)

Rest 1 min

AMRAP x 2 mins:
8 Burpees
12/8 Cal Row or 9/6 Cal Assault Bike

Metcon
Optional Extra Work

Overhead squat
Take the heaviest weight for your Squat Snatches and perform:
12-9-6-3 with as less rest as possible
(brake your reps up as you need & wish)

Complete 3 sets of:
20 Pikes on Rower
Rest 2 mins

Complete 2 sets of:
1 min/side Weighted Side Plank
Rest 2 mins

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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