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Daily Workout WOD, November 27, 2020

27 Nov, 2020

11.27.20

Snatch (Weight)
Squat Snatch Ladder

1-2: Max Effort at 70% of 1RM
2-3: Rest / Transition
3-4: Max Effort at 75% of 1RM
4-5: Rest / Transition
5-7: Max Effort at 80% of 1RM
7-8 : Rest / Transition
8-10: Max Effort at 85% of 1RM
10-11: Rest / Transition
11-14: Max Effort at 90% of 1RM

This is a repeat from exactly one year ago. If you remember your numbers try to hit a bit higher than last time.

Beginners of if you are not comfortable with the Squat Snatch: use one weight all the way through. Work with a moderate weight that allows you to have great technique on every rep. Consistency is the key here!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 mins:
4 Power Snatch (70% of 1RM)
25ft HS Walk / 30 sec Practice / 3 Wall Walks

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 mins:
1 Legless Rope Climb
20 GHD Sit Ups / Feet on Bench Crunches
40 DUs / 60 Singles
Metcon
Optional Extra Work

Complete 5 sets of:
250/200m Row at 1,000m time trial
250/200m Row recovery
200/150m Row Sprint
Rest 3 mins

The first 250m should be at your 1000m pace
Don’t cut your rest! If you feel it is too easy, go harder!

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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