• 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, March 2, 2022

02 Mar, 2022


200m Run
90 secs/side Front Rack Banded Distraction
Then Complete 3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
4/side Front Rack Reverse Lunges
8 Front Squats
8 DB Plank Rows
Clean Pull + Squat Clean + Front Squat (Every 90 secs x 15 mins (10 rounds): 1+2+2)
Complete the listed movements as a complex

Use 80% of your 1RM Squat Clean

Start with 50-60% of 1RM so you can get fast into that every 90 secs. Build to a heavy but perfect compex.

Metcon (Time)
AQAP complete 3 sets of:
25 Thrusters (100/70)
20 Box Jumps Overs (24/20)
20 Power Clean & Jerks (100/70)
Rest 2 min 30 secs

Time Cap: 13 mins
Optional Extra Work

EMOM x 10 mins:
1. 8/side Alternating Glute Bridge DB Bench Press
2. Max(-1) Strict C2B Pull Ups / Strict Pull Ups

Complete 3 sets of:
15 Ring Roll Outs
12 Incline Bench Prone WTYs
12/side DB Seated External Rotations*
Rest 90 secs

*use your non working arm to pull back your working arm, only the eccentric portion

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Stay in the Loop!

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