• 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, January 18, 2021

18 Jan, 2021

1.18.21

Metcon
2 mins/side Banded Hip & Knee External Rotation
Then complete 2 sets of:
1 min Assault Bike or Row
8/side Banded Side Clams (down in 2 secs)
6/side Overhead Plate Reverse Lunges
30 sec Overhead Banded Squat Hold

Then complete 3 rounds of 3 position Squat Snatch (building)

Snatch (Every 20 secs for 2 mins: 1 Squat Snatch at 60%)
Directly into the next piece
Snatch (Every 20 sec x 3 mins: 1 Squat Snatch at 70%)
Directly into the next piece
Snatch (Every 30 secs x 4 mins: 1 at 80-82.5%)
Directly into next piece
Metcon (Time)
AQAP complete 3 rounds of:
10 Squat Snatches (115/80)
10 Burpees over Bar (bar facing)
15 Wall Balls (20/14)

Time Cap: 8 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
30 Overhead Squats (115/80)
30 Burpees over Bar (bar facing)
45 Wall Balls (20/14)

Time Cap: 8 mins

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Stay in the Loop!

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