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Daily Workout WOD, March 18, 2022

18 Mar, 2022


In 12 mins complete:
1 mins Assault Bike or Row
90 secs/side Front Rack Banded Distraction

Then in the time remaining complete 2-3 sets of:
4/side Downward Dog Toe Touches
8/side Half Kneeling DB Strict Press
8 Scapula Row to Ring Row

Shoulder Press (Weight)
Complete 4 sets of:
6(-2) Shoulder Presses
Rest 30 secs
8-10 Barbell Bent Over Rows
Rest 2 mins

Try to use the same weight on both your Shoulder Press and Bent Over Rows. If you have a huge difference between both lifts, work with a T2120 tempo.

Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 5 mins:
6 Kipping Deficit / Regular HSPUs / Push Ups
8 KB Swings (53/35)
10 C2B Pull Ups / Pull Ups / Ring Rows

Rest 2 mins between sets

Metcon (Distance)
On Assault Bike or Row complete 8 sets of:
45 secs on / 45 secs off for max distance

Enter total distance as your score
Optional Extra Work

Complete 4 sets of:
30 sec L-Sit Bar Dips
30 sec Hollow Hold
30 secs/side Side Plank
Rest 90 secs

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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