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Daily Workout WOD, October 12, 2020

12 Oct, 2020

10.12.20

Metcon
Complete 3 sets of:
4/side Dragon Lunges
8/side Single Leg Hip Thrust on PVC Roller
8 Banded Slides on PVC Roller
1 min Row or Assault Bike

Then 3 sets of:
5 Hip Squat Clean + Push Jerk (progressive)

Hang Clean + Clean + Push Jerk (Every 2 mins for 16 mins (8 rds): 1+2+1)
Perform the listed movements as a complex

All Cleans are Squat Cleans
Rounds 1-4: 70-75%
Rounds 5-8: 80-82.5% max
(respect the %!)
Squat Clean + Jerk (EMOM x 5 mins: 2 (TNG @ 65%) + 1)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Perform a Push Jerk for the complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
7 Squat Cleans (60% of 1RM)
15 T2B
50ft HS Walk

Max weight for Squat Cleans: 185/125

Keep a steady pace throughout the AMRAP.
Scale HS Walks to:
3 Wall Walks or 100ft Bear Crawl

Rest 5 Mins
Push Press (In 6 mins build to a heavy 12(-2) with 3 sets)
Metcon
Optional Extra Work

AMRAP x 10 mins:
100ft Sandbag Bear Hug Carry (200/150)
100ft Double KB Carry (70/53)
6 Burpee + Hurlde Jump (30”)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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