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Daily Workout WOD, May 6, 2022


250m Row
200m Run
1 min Floor Shoulder Stretch
1 min Wrist Stretch
1 min Plate Straight Leg Crunches
1 min Plate Z Presses
1 min Straight Arm Squat with plate
1 min Plate Ground to OH
1 min Muscle Clean with Barbell
5 mins of Technical Work:
Paused Dip – look at the hip position, don’t push your knees forward, push your hips down with you midline over your mid foot, high elbow going down and at the jerk also

Squat Clean & Jerk
Add the Paused Dip in here as well

Clean and Jerk (Every 2 mins x 12 mins (6 rds): 3 reps)
All reps should be Squat Clean & Jerks.
Try to start at about 75% of your 1RM and build to a max of around 85% of your 1RM
Metcon (Time)
AQAP complete:
40/30 – 30/24 Cal Row
400m Run
25 Burpees
30/24 – 20/15 Cal Row
400m Run
20 Burpees
20/15 – 15/10 Cal Row
400m Run
15 Burpees

Time Cap: 20 mins
Optional Extra Work

Every 3 mins x 9 mins:
3 Deadlift at 85% of your 1RM (no touch & go – use a deadstart each time)

AQAP complete:
9-7-5 Deadlifts (345/225)
9-7-5 Ring or Bar MUs / Pull Ups or Double Rep Ring Rows

Then directly into –

Complete 3 rounds of:
21 Wall Balls (30/20 – 20/14)
21 GHD Sit Ups

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

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