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Daily Workout WOD, November 19, 2021

19 Nov, 2021


In 12 mins complete:
50 DUs/100 Singles
90 secs/side Couch Stretch

Then complete 2 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:
6 Hang Muscle Snatches
6 Behind the neck Snatch Grip Push Press
6 OH Squats

5 mins of Technical Focus (Hip Squat Snatch)

Complete 3 sets of:
6 Hip Squat Snatches (hold at the

Beginners complete 4 sets of:
6 PVC Hip Muscle Snatches
Hang Squat Snatch (above the knee) + Hang Squat Snatch (below the knee) + Snatch (Every 90 secs x 12 mins: 2 + 3)
Perform the full Squat Snatch in a complex first from above the knee then below the knee then from the ground


Beginners complete:
Every 90 secs x 12 mins:
5 on one side then 5 on the other side of Hang DB Snatches to Reverse Lunges

Metcon (Time)
AQAP complete:
90-70-50 DUs / Singles
9-7-5 Power Snatches (135/95) or 20-16-12 Alternating DB Snatches (35/20)
21-15-9 C2B / Pull Ups / Ring Rows

Rest 3 mins

100 DUs / Singles
30 C2B / Pull Ups / Ring Rows
10 Power Snatches (135/95) or 20 Alternating DB Snatches (35/20)

Time Cap: 15 mins
Optional Extra Work

Complete 2-3 sets of:
12 Barbell Curls (T2120)
15 DB Reverse Flys
Rest 1 min

Every 2 mins for 10 mins:
5 Front Squats at 75% of 1RM
(hold for 2 secs at the bottom on each – get out as fast as possible)

Complete 3 sets of:
30 sec Stir the Pot on Swiss Ball
Rest 30 secs
30 sec Pike on Rower
Rest 30 secs
30 sec/side Side Crunches
Rest 30 secs
30 sec Alternating Single Leg V-Ups
Rest 30 secs

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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