• 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, September 26, 2020

26 Sep, 2020

BB 9.26.20

Mobility and Barbell Warm Up
Tall Cleans (EMOM x 5 minutes: 3 reps)
Hang Clean Pull + Hang Clean (3 + 1)
Perform the movements as a complex

Perform 3 Hang Clean Pulls (mid thigh, above the knee, below the knee) then 1 Low Hang Clean.
Build to heavy but perfect complex.
Clean Pull (Complete 3 sets of 5 Clean Pull at 100% of 1RM)
Metcon
Complete 4 sets of:
2 Knee CARS each leg
Rest as needed
4 Bulgarian Split Squat Jumps each leg
Rest as needed
Metcon
Complete 3 sets of:
30 sec GHD Russian Twists
Rest 1 min
12 Barbell Good Mornings
Rest 1 min

Stay in the Loop!

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