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Daily Workout WOD, December 17, 2020

17 Dec, 2020

12.17.20

Metcon
EMOM x 8 mins:
1. 10 Scapula Pull Ups + 10 Scapula Push Ups
2. 8/side Single DB Thrusters
3. 8 Wall Facing Shoulder Taps + 8 Banded Pull Aparts
4. 45 sec Row or Echo Bike

Then prepare your equipment for the first workout and make sure all other equipment is close by for the next parts.

Metcon (Time)
From 0:00 – 14:00 mins

AQAP complete 8 rounds of
3 Ring MUs / Bar MUs / 6 C2B Pull Ups / 6 Pull Ups / 6 Hard Ring Rows
6 HSPUs
5/side Alt DB Snatches (35/20)

Time Cap: 10 mins
(Rest the remainder)
Metcon (Time)
From 14:00 – 32:00 mins:

AQAP complete 6 rounds of:
8 C2B Pull Ups / 8 Jumping Pull Ups
16 Box Jumps / Step Ups (24/20)
8 Thrusters (95/65)

Time Cap: 10 mins
(Rest the remainder)
Metcon (Time)
From 32:00 – 42:00 mins:

AQAP complete 10 rounds of:
8 T2B / Hanging Knee Raises
8 Push Ups
8 Jumping Air Squats

Time Cap: 10 mins

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

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

Metcon

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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