• 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 18, 2021

18 Mar, 2021

3.18.21

Metcon
90 sec Straddle & Reach
Then for 8 mins cycle through:
15 Banded Pull Aparts
8/side Single Arm DB Half Get Ups
8/side Half Kneeling DB Strict Presses
8/side RNT Reverse Lunges (add a weight on your 2nd set)
Push Press (Weight)
In a 15 min window build through 3-4 sets of:
5/side Back Rack Reverse Lunges
Rest 1 min
8(-1) Push Press
Rest 1min
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 8 mins:
30 Power Clean & Jerks (135/95)
6 Rope Climbs

Divide reps as desired

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 8 mins:
30 Thrusters (95/65)
20 T2B

Divide reps as desired

Rest 2 Minutes
Metcon (Distance)
Partner AMRAP x 8 mins:
Max Distance Row

Divide reps as desired
Metcon
Optional Extra work

Complete 3-4 sets of:
20-30 sec L-Sit on Parallette Bars
20 Single Leg Knees to Elbows on Swiss Ball
1 min Front Plank on Swiss Ball (forearms on ball)
15 Incline Bench Prone Trap Raises

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

 

Stay in the Loop!

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