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Daily Workout WOD, March 9, 2021

09 Mar, 2021

3.9.21

Metcon
90 secs/side Front Rack Banded Distraction

Then complete an EMOM x 9 mins of:
1. 45 secs Deep Lunges
2. 8 Med Ball Squat Cleans + 8 Med Ball Squat Jumps
3. 5 Hang Squat Cleans + 5 Front Squats + 5 Push Presses
(progressive loading of the barbell in this workout)

Squat Clean + Jerk (Weight)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Every 2 mins & 30 secs x 15 mins (6 rds):
4 Squat Cleans + 1 Split Jerk

Work with 70-80% of your 1RM Squat Clean.
Take 10 secs between each Squat Clean rep, no touch and go allowed!

Metcon (Time)
AQAP complete 5 rounds of:
300/200m Row
10-8-6-4-2 Kipping HSPUs

Time Cap: 8 mins

Rx+: Deficit Kipping HSPUs (45/35lb plates)
Scale HSPUs to 30-16-12-8-4 Hand Release Push Ups

Rest 3 Mins
Metcon (Time)
AQAP complete 5 rounds of:
100-80-60-40-20 DUs / Singles
50ft HS Walk / 5-4-3-2-1 Wall Walks

Time Cap: 8 mins
Metcon
Optional Extra Work

Complete 2 sets of:
12 DB Reverse Flys
Rest 30 secs
15/side Banded External Rotations (controlled reps)
Rest 1 min

Complete 3 sets of:

AMRAP x 90 secs:
15/10 Cal Ski Erg
10 DB Thrusters (50/35 – 35/20 – 25/15)

Rest 90 secs

AMRAP x 90 secs:
20/15/10 Assault Bike Calories
Max effort T2B / HKR in remaining time

Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips