• 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, August 13, 2021

13 Aug, 2021

8.13.21

Metcon
200m Run
50 DUs / 100 Singles
1 min/side Front Rack Banded Distraction
1 min Wrist Stretch on Floor

EMOM x 8 min:
1. 40 secs of Down Ups
2. 5 Standing Hops + 5 Jumping Squats + 5/side Skater Jumps
3. 5 Single Arm DB Push Press + 3/side DB Push Jerks
4. 10 Hang Muscle Cleans

Metcon
EMOM x 5 mins:
3/side Single Leg Box Jumps / Plate Jumps
Clean Lift Off (EMOM x 5 mins: 3 reps with a 2 sec pause at knees)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.

Work with about 90-100% of your 1RM max Clean (no lifting straps)
Squat Clean + Front Squat + Jerk (EMOM x 10 mins: 2 + 1 + 1)
Perform movements as a complex

Build up to working with about 70-80%
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
7 Power Clean & Jerks (135/95)
7 Front Squats (135/95)
30 DUs / 60 Singles
Metcon
IN CLASS SHOULDER HEALTH
100 Banded Pull Apart
Metcon
OptionLa Extra Work

Every 90 secs x 15 mins (10 rds):
20 sec Assault Bike (hard pace)

Complete 3 sets of:
10/side Single Leg Banded Barbell Hip Thrusts
10/side Landmine Single Leg Deadlifts
Rest 2 mins

Stay in the Loop!

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