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Daily Workout WOD, December 20, 2021

20 Dec, 2021


200m Run
Then for 8 mins cycle through:
5/side Deep Lunges
5/side Squat to Thoracic Rotations
30 sec Banded Squat Hold
5 Banded KB Squats (T32X1)
5/side Banded Lateral Walks
Front Squat (In 15 mins build to heaviest 1 rep for the day)
All beginners (or anyone not ready to push with heavy weight) can build to a heavy 5 rep

Rest 3 Mins
Front Squat (Max Reps at 80% of your heaviest 1 rep)
Beginners can use 80% of heaviest 5 rep

Rest 3 Mins
Front Squat (Max reps at 70% of your heaviest 1 rep)
Beginners can use 70% of heaviest 5 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 T2B / HKR
Optional Extra Work

Complete 3 sets of:
1 min/side Side Plank
Rest 1 min

Every 2 mins x 10 mins:
1 Hang Power Snatch + 2 TNG Power Snatches
(start at 70% and work up to your best of the day!)

Archives Previous WODs
Daily Workout - Fri, Nov 25

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


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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