• 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, October 12, 2021

12 Oct, 2021

10.12.21

Metcon
In 12 mins complete:
200m Run
90 secs/side OH Banded Distraction

Then the time remaining cycle through:
5 Inchworms
8 Plate Z Presses
6 Hip Squat Snatches
6/side OH Barbell Reverse Lunges
6 OH Squats (T33X1)

Metcon
As a warmup complete 3 sets of:
6 Tempo Squat Snatches – building (5 secs to pulling position)
Snatch (Weight)
EMOM x 12 mins:
1-4: 3 Squat Snatches at 70% + 1 High Box Jump
5-8: 2 Squat Snatches at 75% + 1 High Box Jump
9-12: 1 Squat Snatch at 80% + High Box Jump
Metcon (6 Rounds for reps)
Complete 6 sets of:

AMRAP x 2 mins:
5 Hang Cleans (135/95)
7 Push Press (135/95)
9 Box Jumps (30/24)
Rest 1 min

The barbell work should be completed unbroken. The pace on the box should be steady.
The goal is to complete at least 2 rounds in each 2 mins.
Metcon
IN CLASS MOBILITY
90 secs/side Pec Stretch on Post
Metcon
Optional Extra Work

EMOM x 12 mins:
1-3 Strict Ring MUs + 4-6 Strict Ring Dips / 4-7 Ring MUs + 4-6 Kipping Ring Dips / 4-7 Kipping Ring Pull Ups + 4-7 Bar Dips / 4-7 Kipping C2B Pull Ups or Pull Ups + 4-7 Bar Dips

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Stay in the Loop!

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