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Daily Workout WOD, September 8, 2021

08 Sep, 2021

9.8.21

Metcon
90 secs/side OH Banded Distraction
3 min Row or Assault Bike
1 min Prone WTY Stretches
1 min/side DB Windmills
1 min OH Barbell Reverse Lunges
1 min Hang Muscle Snatches
1 min Muscle Snatches with a 1 sec pause at the knees
Power Snatch (1 min Max Reps at 95/65 or 40% of 1RM)

Rest 2 Minutes
Power Snatch (1 min Max Reps at 115/80 or 50% of 1RM)

Rest 2 Minutes
Power Snatch (1 min Max Reps at 135/95 or 60% of 1RM)

Rest 2 Minutes
Power Snatch (1 min Max Reps at 165/115 or 75% of 1RM)

Rest 2 Minutes
Power Snatch (1 min Max Reps at 185/125 or 80% of 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins:
20/15 Cal Row
15 T2B / Hanging Knee Raises / V-Ups
12 OH Squats (115/80)
9 Burpees over Bar (bar facing)
Rest 90 secs between sets

Each intervals should last around 2 mins & 30 secs. All should scale accordingly.
A good goal today in is to go unbroken on your T2B/HKR & the squats as much as possible. Reduce the number of reps or reduce the weight to get it.
Metcon
Optional Extra Work

Complete 4 sets of:
8(-1) Bench Press
Rest 2 mins 30 secs

Complete 3 sets of:
10 Barbell Banded Hip Thrusts (band around knees – back on bench) TX320
5 GHD Hip Extensions – hold for 10 secs at the top
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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