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Daily Workout WOD, March 15, 2021

15 Mar, 2021

3.15.20

Metcon
In 12 mins complete:
90 sec/side OH Banded Distraction Then in remaining time cycle through:
15/10 Cal Row or 100m Run
10 Banded Y Raises
5 Hang Muscle Snatches
10 OH Squats
10 Slam Balls
Power Snatch + Hang Squat Snatch + Squat Snatch (Every 90 sec for 15 mins (10 rds): 1+1+1)
Complete the listed movements as a complex

Build to heavy complex
Snatch Lift Off (Weight)
Start with barbell on ground and with correct position lift bar from ground to just below the knee. Return to ground.

Complete 3 sets of:
5 reps with a 3 sec pause at the knees all at 110% of the previous complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
3-6-9-12-15-18-etc…
OH Squat (95/65)
Bar Over Burpees (bar facing)
50 DUs / 100 Singles (after each round)

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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