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Daily Workout WOD, March 9, 2022

09 Mar, 2022

3.9.22

Metcon
1 min Row
90 secs/side External Knee Rotation

Then for 8 mins cycle through:
30 Standing Hops
20 Banded Lateral Walks
5/side Front Rack Step Ups
10 DB Cleans
10 DB Squats

Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
300/250m Row
15 DB Front Rack Lunges (50/35 – 35/20 – 25/15)
300/250m Row
10 Burpees Over Rower

The goal of this workout is to go unbroken on the lunges.
Start at 80% and drive through this one keeping a steady pace on the Rower.
Pace down on it if you need to recover but don’t slow down your Burpees.
Try to hit one last sprint on your last 2 mins!
Back Squat (Complete 5 sets of 4(-1) reps at T32X1)
Metcon
IN CLASS SHOULDER HEALTH

Complete 3 sets of:
15 Prone Trap Raises
15 DB Rev Flys
Rest 90 secs

Metcon
Optional Extra Work

EMOM x 9 mins:
Mins 1-3: 5-6 Power Snatches at 70% or 155/105
Mins 4-6: 4-5 Power Snatches at 75% or 175/125 or 185/135
Mins 7-9: 2-3 Power Snatches at 80-85% or 185-205 / 135-145

Complete 3 sets of:
5 Snatch Grip Deadlifts at 70-80% of your 1RM Regular Deadlift

Complete 3 sets of:
Max L-Sit on Bar or Parallettes
Rest 30 secs
45 secs/side OH DB Side Plank
Rest 90 secs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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