• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Barbell Club WOD, June 19, 2021

19 Jun, 2021

BB 6.19.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
5/leg Hip Windshield Wipers
1 Swimmer Hover in Squat
Behind The Neck Snatch Grip Push Press + Snatch Balance + Overhead Squat (In 5 sets build to a moderate weight of 2 + 2 + 2)
Perform the listed movements as a complex
Snatch Grip Deadlift (In 5 sets build to a heavy 3 rep with tempo 3031)
Metcon
Complete 4 sets of:
4 Seated Box Jumps
8/leg Calf Raises
Metcon
Complete 3 sets of:
30 sec Ring Body Saws
10 Narrow Stance Good Mornings

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Stay in the Loop!

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