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Daily Workout WOD, June 22, 2021

22 Jun, 2021

6.22.21

Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then for the remaining time complete 2-3 sets of:
8 Prone WTY Stretches
8/side OH Barbell Dead Bugs
8 Snatch Grip Romanian Deadlifts
8 Behind the Neck Snatch Grip Strict Press
8 Empty barbell OH Squats
Metcon
EMOM x 5 mins:
2 Power Snatches (3 secs to knees) + 2 Squat Snatches (3 secs to knees)

Use this as a technical warm up
Power Snatch + Snatch (EMOM x 12 mins: 1 + 1)
Perform Power Snatch followed by Snatch

1-4: at 75-80% of your 1RM Power Snatch
5-8: at 80-85% of your 1RM Power Snatch
9-12: at 85-90% of your 1RM Power Snatch
Back Squat (In 12 mins complete 4 sets of 5 reps)
1 x 5 at 65% of 1RM
1 x 5 at 75% of 1RM
2 x 5 at 80-85% of 1RM

Go directly from Snatch into Back Squats. Rest up to 2 mins between each set.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins of:
15 Air Squats
10 Push Ups
30 DUs / 30 Singles

The goal is to pick a pace so that you do not stop during the whole 10 mins! At the most take 5-7 secs rest between rounds!
Metcon
Optional Extra Work

Complete 5 sets of:
3 Legless Rope Climbs / 4 Strict Pull Ups
5-8 Strict HSPUs (45/35lbs plates) / or regular Strict HSPUs with no deficit
15/10 Cal Ski Erg or 15/10 Cal Row
Rest 2 mins

Complete 1 set of the following:
6 min Row at 5km pace
Rest 3 mins
4 min Row at 2km pace + 5 secs
Rest 2 mins
2 min Row at best pace possible
Rest 2 mins

Complete 3 sets of:
30 sec Stir the Pot on Swissball
15 Pikes on Rower
30 Reverse Crunches
(rest as needed between each set)

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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