• 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, March 1, 2021

01 Mar, 2021

3.1.21

Metcon
IN 15 mins complete:
90 secs/side OH Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom) down
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
In the remaining time cycle through:
5/side Single Arm DB Push Press
3/side Single Arm DB Split Jerk
10 Hang Muscle Cleans
10 Handstand/Plank Scapula Shrugs
15/10 Cal Row
Push Press (Every 2 mins x 6mins: 5(-2))
Build to a heavy 5 rep for the day; but keep 2 reps in your pocket!
Push Jerk (Every 2 mins x 6 mins: 3(-2))
Build to a heavy 3 rep.
Reset each rep. No touch and go here!
Power Clean + Jerk (Every 90 secs x 6 mins: 3 TnG reps at 75-80% 1RM)
Perform Power Clean followed by any Shoulder to Overhead

Keep one weight across the board.
No drop from your jerk to the floor. Keep it in your hand and drop back in a touch and go motion!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
9 Hang Power Clean & Jerks (135/95)
12 T2B
15 Box Jumps (30/24)
Metcon
Optional Extra Work

EMOM x 9 mins:
1. 30 sec Weighted Strict Ring Pull Ups or Strict Ring MUs
2. 30 sec Top of Ring Dip Hold – externally rotated
3. 30 sec Weighted Hollow Hold

AMRAP x 6 mins:
1-3 Strict Ring MUs / 1-3 Banded Strict Ring MUs
12 Air Squats

Every 5 mins for 15 mins:
500/400m Row
20 Strict / Kipping HSPUs
3 Legless Rope Climbs
(you will need at least 1 min break between each set here – cut 1 rep on the Legless Rope Climbs if needed)

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)

Stay in the Loop!

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