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Daily Workout WOD, March 22, 2022

22 Mar, 2022


For 10 mins cycle through:
90 secs of preferred Cardio option
6 Banded Pull Downs (2 sec hold at the bottom)
6 Banded Reverse Flys (2 sec hold at the top)
6 Banded Pull & Rotate (2 sec hold at the top)
10 Romanian Deadlifts to below the knees
10 Push Presses
15 Hollow Banded Pull Overs
Technical Focus: Power Clean

Complete 2 sets of:
3 Power Cleans with a pause at 3" from the floor, at knees, at mid thigh

Then complete 5 Touch and Go Power Cleans

Power Clean (Weight)
Every 90 secs x 6 mins:
3-4 Touch and Go Power Cleans at 60-65% of your 1RM

Then go directly into

EMOM x 4 mins:
2-3 Touch and Go Power Cleans at 70-75% of your 1RM

The go directly into

EMOM x 4 mins:
1-2 Power Cleans at 80-85% of your 1RM

Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
20 Burpees to a 6" target
Max Cals on Assault Bike or Row

Rest 1 min

AMRAP x 2 mins:
5 Power Cleans (135/95)
10 Box Jumps (24/20)

Rest 2 mins

And the totals for AMRAP 1 and 1 together for a total score for each round/set.
Optional Extra Work

Complete 3-4 sets at 80% effort of:
4 min Run
500/400m Ski Erg or Row
Rest 2 mins

Complete 3 sets of:
12 Incline Bench Prone T (1 sec hold on top)
Rest 30 secs
12/side Banded External Rotations (controlled reps)
12/side DB Seated External Rotations
Rest 90 secs

Archives Previous WODs
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.
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
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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