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Daily Workout WOD, November 3, 2020

03 Nov, 2020


5/side Dragon Lunges
8/side Single Leg Hip Thrust on foam/PVC Roller
8 Banded Pull Aparts + 8 Banded Pass Throughs

Then complete 3 sets of:
5 Muscle Cleans + 5 Front Squat + 5 Thrusters

Then complete 2 sets of:
5 Power Cleans with a 1 sec pause below the knees & another at mid thigh

Power Clean + Front Squat (Every 90 secs for 15 mins (10 rds): 1 + 2)
Perform the Power Clean movement followed by the Front Squat in a complex
Metcon (Time)
AQAP complete 4 rounds of:
6 Squat Clean to Thrusters (60% of previous PC+FS complex)
25 GHD Sit Ups / Feet on Bench Crunches

Time Cap: 15 mins
For 7 mins (rest as needed):
15/side Banded External Rotations
10 Prone Shoulder Retraction + Extension (hold for 3 secs at the top)
Optional Extra Work

Complete 3 sets of:
4 min Row
Rest 1 min
4 min Assault Bike
Rest 1 min
AMRAP x 4 mins:
20 Burpees to Plates
20 Air Squats
20 Med Ball Russian Twist (20/14)
Rest 2 mins

Archives Previous WODs
Daily Workout - Fri, Nov 25

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


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


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