• 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 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
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

Stay in the Loop!

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