• 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, November 30, 2020

30 Nov, 2020

11.30.20

Metcon
90 secs/side Standing Couch Stretch
Then for 6 mins complete 2-3 sets of:
8/side Banded Side Plank Clam
8/side KB Goblet Cossack Squats
4/side Overhead Barbell Reverse Lunges
Metcon
Every 30 secs for 4 mins (8 rds):
2 DB Jump Squats (pause for 3 secs at 90 degrees)

The most important thing here is the pause in the bottom. No need to go really heavy.
Snatch Pull + Squat Snatch (Weight)
This is a touch and go complex; no dropping the bar during the complex

Every 2 mins x 12 mins (6 rds):
Complete 1 Snatch Pull + 2 Squat Snatches from low blocks

Use 1 x 45lb plate on each side of the bar to raise the bar to approximately 3” from the ground.
Perfect technique is the goal as you will not be able to go too heavy here!

Snatch (Weight)
Every 90 secs x 6 mins (4 rds):
Mins 1+2: 4 Touch and Go Squat Snatches at 70% of Snatch Pull/Squat Snatch Complex
Mins 3+4: 6 Touch and Go Squat Snatches at 50% of Snatch Pull/Squat Snatch Complex
Metcon (Time)
AQAP complete:
9-15-21 Deadlifts (225/155)
50 DUs / 75 Singles

Time Cap: 5 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
21-15-9 Deadlift (225/155)
50 DUs / 75 Singles

Time Cap: 5 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
21-15-9
Overhead Barbell Lunges (95/65)
KB Swings (70/53)

Time Cap: 5 mins
Metcon
Optional Extra Work

EMOM x 8 mins:
1. 3-5 Skin the Cat / 10-20 sec False Grip Ring Pull Up Hold
2. 30 sec Top of Ring / Bar Hold – externally rotated

Complete 2 sets of:
AMRAP x 5 mins:
1-3 Strict Ring MUs /5 Ring MUs / 5 Kipping Ring Pull Ups + 5 Kipping Ring Dips
8 Burpee Box Jumps (24/20)
15 Jump Squats

Stay in the Loop!

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