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Daily Workout WOD, September 14, 2021

14 Sep, 2021

9.14.21

Metcon
200m Run
90 secs/side Hip & Knee External Rotation on floor
1 min/side Hip External Rotation + Thoracic Rotation
1 min Bench T-Spine on Floor or Bench
Metcon
Every 30 secs x 6 mins:
1. 1 Kneeling to Squat to Box Jump / 1 High Box Jump
2. 5 Back Rack Jump Squats / Jump Squats (go down only to 90 degrees)
Power Clean (1 min Max Effort at 135/95)

Rest 2 Minutes
Power Clean (1 min Max Effort at 185/125)

Rest 2 Minutes
Power Clean (1 min Max Effort at 225/155)

Rest 2 Minutes
Power Clean (1 min Max Effort at 245/165)
Metcon
EMOM x 18 mins:
1. 6-8 Strict Ring MUs / Ring MUs / Kipping Ring Pull Ups + Kipping or Strict Ring Dips / Banded Strict Pull Ups
2. 12-17 Burpees
3. 12-17 KB Swings (70/53)
Metcon
Optional Extra Work

At an RPE of 7-8/10:
4 min Row
Rest 2 mins
3 min Row
Rest 90 secs
2 min Row
Rest 1 min
1 min Row
Rest 1 min
2 min Row
Rest 1 min
3 min Row
Rest 90 secs
4 min Row

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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