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Daily Workout WOD, February 23, 2022

23 Feb, 2022

2.23.22

Metcon
50 DUs / 100 Singles
90 secs/side Couch Stretch

Then for 8 mins cycle through:
30 Standing Hops
10 Plate Ground to OH
10 Banded Air Squats
10 Banded Hip Thrusts

Metcon (AMRAP – Rounds and Reps)
Every 5 mins for 20 mins (4 rounds):
500/450m Row
Then AMRAP of:
12 Lateral Box Jumps (24/20)
12 T2B / Hanging Knee Raises
12 Burpees to a 6" target
36 DUs /72 Singles

Every 5 mins starts with the Row. Pick up where you left off in the AMRAP.
Score is total rounds and reps completed over the 4 rounds.
Metcon
EMOM x 15 mins:
1. 8-12 Deadlifts – AS FAST AS POSSIBLE (245/165 – 185/125 – 95/65)
2. 10-15 DB Deficit Push Ups (T2020)
3. 10-15 Ring Biceps Curls
Metcon
Optional Extra Work

Every 90 secs x 9 mins:
3 Touch and Go Power Snatches
(Build to a heavy but perfect 3 for the day)

Complete 3 sets at high intensity of:
21-15-9 Assault Bike
7-5-3 Power Snatch (105/70) (touch and go sets of 3 on each)
Rest 4 mins between each

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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