• 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, October 3, 2020

03 Oct, 2020

BB 10.3.20

Mobility and Barbell Warm Up
Metcon
EMOM x 8 mins of:
3 Tall Snatches or Snatch Balance
Hang Snatch Pull + Hang Snatch (Build to a heavy 3 + 1)
Perform the listed movements as a complex

The complex is performed as follows: 3 Hang Snatch Pulls (mid thigh, above the knee, below the knee) + 1 Low Hang Snatch
Snatch Pull (3 x 5 Snatch Pulls from the floor at 100% of 1RM)
Metcon
Complete 4 sets of:
2 Ankle 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.