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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
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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