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Daily Workout WOD, September 29, 2020

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29 Sep, 2020

9.29.20

Metcon
2 mins/side OH Banded Distraction
Then complete 3 sets of:
10/side Banded External Rotations + Wall Slides
10 Banded OHS (just a band around a post)
8 Hang Muscle Snatches
Power Snatch + Hang Squat Snatch (Every 90 sec for 12 mins (8 rds): 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down

The Hang Squat Snatch starts from below the knees
Build to heavy complex for the day
Power Snatch + Hang Squat Snatch (EMOM x 4 mins: 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down

Cpmplete the EMOM at 85-90% of max weight for complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
15 Burpee Box Jumps (24/20)

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
20 Power Snatches (75/55)
Metcon
Optional Extra Work

Complete 3 sets of:
3-5 Rope Climbs / 6-12 Strict Rope Pulls
5-10 Ring MUs / 6-12 Bar or Ring Dips
18 KB Swings (70/53)
50-100ft HS Walk / 7 Wall Climbs
Rest 4 mins

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift