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Barbell Club WOD, November 20, 2021

20 Nov, 2021

BB 11.20.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
5/leg Hip Windshield Wipers
1 Swimmer Hover in Squat
Behind The Neck Snatch Grip Push Press + Snatch Balance + Overhead Squat (In 5 sets build to a heavy but perfect 2 + 2 + 2)
Perform the listed movements as a complex
Snatch (1 min to complete 6 Squat Snatches at 60% of 1RM)

Rest 1 Minute
Snatch (1 min to complete 5 Squat Snatches at 70% of 1RM)

Rest 1 Minute
Snatch (1 min to complete 4 Squat Snatches at 80% of 1RM)

Rest 1 Minute
Snatch (1 min to complete 3 Squat Snatches at 85% of 1RM)

Rest 1 Minute
Snatch (1 min to complete 2 Squat Snatches at 90% of 1RM)

Rest 1 Minute
Snatch (Hit a heavy single)
Metcon
Complete 5 sets of:
3 Banded Snatch Grip Deadlifts

At the weight you lifted for your single
Metcon
Complete 4 sets of:
8/arm Bottom Up KB Presses
4 Squat Box Jumps
Metcon
Complete 3 sets of:
60 secs Pike Hold on floor
3 Hanging Scapula CARs each direction

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins