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Daily Workout WOD, May 20, 2022


5 mins of preferred Cardio
1 min OH DB Straight Leg Crunches
1 min Alternating DB Snatch
1 min/side Single Arm OH DB Lunges
1 min Barbell OH Squat
1 min Muscle Snatch
1 min Empty Barbell Squat Snatch
Snatch Balance (EMOM x 5 mins: 3-5 reps (Light to Moderate weight))
Snatch (Weight)
EMOM x 5 mins:
2 Squat Snatches at 65-70% of your 1RM

Directly into:

EMOM x 5 mins:
2 Squat Snatches at 70-75% of your 1RM

Directly into:

In 3 mins complete for time & quality:
8 Squat Snatches at 80-85% of your 1RM

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 16 mins:
15/10 Cals Assault Bike
7 Power Snatches (135/95 – 95/65 – 75/55)
10 C2B Pull Ups / Pull Ups / 20 Ring Rows

One partner completes full round while other rests. Switch when completed.
Rounds should last a max of 2 mins.
Optional Extra Work

3-2-1-3-2-1 Front Squats at 75-89-85-80-85-90%
Then 1 set of 4-6 at 85%

AQAP complete:
2000/1500m Ski Erg
2000/1500m Row
2000/1500m Assault Bike

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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