• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, May 24, 2022


200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5 Inchworms
6 Banded Reverse Flys (3 sec hold)
6 Banded Y’s (3 sec hold)
8/side Banded Single Leg Deadlifts Row with band attached to post
8 Snatch Grip Romanian Deadlifts
8 Hang Muscle Snatches
8 Down Ups

Paused Power Snatch + Power Snatch (Weight)
First perform the Power Snatch with a pause at the knees, then a regular Power Snatch with no pause

EMOM x 12 mins:
1-4: 2+1 at 70% of 1RM Power Snatch (drop and reset on each)
5-8: 1+1 at 75% (drop & reset on each)
9-12: 1+1 at 80% (drop & reset before)
Metcon (Time)
AQAP complete 10 rounds of:
3 Power Snatches (135/95 – 95/65 – 75/55)
3 Burpees over the Bar (facing)

Time Cap: 10 mins

Beginners can scale to 3/side Alternating DB Snatches

For 8 mins cycle through:
6/side Single Arm DB Bench Press
10(-1) Barbell Bent Over Row

*Rest as needed, perform this one as a circuit with enough rest in between sets

Optional Extra Work

E3MOM x 15 mins:
16/10 Calories Assault Echo Bike
Max Bar MUs / Strict Pull Ups

3000/2000m Run at 80% effort

Stay in the Loop!

Enter your email address to receive member only notices & offers.