• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, October 6, 2020

06 Oct, 2020

10.6.20

Metcon
For 8 mins cycle through:
8 Banded Reverse Crunches (hold the band overhead)
8/side Rear Foot Elevated Split Squats
8 Banded DB Goblet Squats
45 sec Row or Assault Bike (progressive)
Front Squat (In 15 mins build to heaviest 2 rep)
Front Squat (EMOM x 6 mins: 2 at 80% of heaviest 2 rep)
Metcon
10 min Transition

Unload your bar & go to the floor to work on your Power Cleans.
Perform a couple of sets starting from the ground with a pause slightly below the knees & then again at mid thigh before finishing the movement.
Then go on 5 sets of 3-4 reps of the full movement (building in weight).

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
6 Burpee Box Jump Overs (24/20)
8 Front Squats (135/95)
6 Burpee Box Jump Overs (24/20)
8 Power Cleans (135/95)

Try to to keep a the same pace all the way through.
Steady on the Burpees (don’t stop) and finish with a strong minute no matter where you are!
Metcon
Optional Extra Work

EMOM x 20 mins:
1. 6-8 GHD Raises
2. 30 sec Stir the Pot on the Swissball
3. 5/side Single Arm DB Half Get Ups
4. 6/side Standing Landmine Rotations

Stay in the Loop!

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