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Daily Workout WOD, November 27, 2020

27 Nov, 2020


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
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
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.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
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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