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Daily Workout WOD, June 3, 2022

6.3.22

Metcon
Complete 3 sets of:
30 Single Jump Rope
10 Banded Pull Downs
10 Shoulder Activations
5/side DB Strict Presses
5/side Alternating DB Snatches
5 Box Jumps with step down
Metcon (Time)
AQAP complete:
2000/1500m Row
30 T2B / Hanging Knee Raises
50 Alternating DB Snatches (50/35 – 35/25)
30 T2B Hanging Knee Raises
20 Burpee Box Jump Overs (30/24)

Time Cap: 15 mins
Metcon
10 mins Transition: Split Jerk from rack

Complete 3-5 Split Jerks with 3 Jerk Dips before each Split Jerk. Focus on keeping the weight in the middle of your foot, not leaning forward.

Front Squat + Split Jerk (In a 15 min window build to a heavy 3+1)
Perform the listed movements as a complex

Everything is from the rack
Metcon
Optional Extra Work

Complete 3 sets of:
800m Ski Erg
1000m Assault Bike
800m Run
Rest 3 mins

Archives Previous WODs
Daily Workout - Mon, Dec 5
Metcon

200m Run

1 min/side Pigeon Pose on the floor

1 min Wrist Stretch

1 min/side Prisoner Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min OH Barbell Reverse Lunges (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Split Jerk Practice

Metcon

In 5 mins Complete 3 sets of:

1 Squat Clean + 5 Jerk Dips + 1 Split Jerk

Build as comfortable

Squat Clean and Jerk (Weight)

In a 15 min window complete:

3 sets of 5 at 65-75% of your 1RM

3 sets of 3 at 80%

3 sets of 2 at 82.5-85% (pick one weight for these final 3 sets)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 mins:

4-8 Strict HSPUs / 8 DB Strict Press / 8 DB Push Ups

8 Alternating Front Rack Lunges (165/115 - 115/80 - 75/55)

8 Bar Facing Burpees

8 Box Jumps (30/24 - 24/20)

Optional Extra Work

Complete 3-4 sets of:

8/side Glute Bridge Alternating DB Bench Press

Rest 45 secs

8/side Knee Supported Single Arm DB Row (TX120)

1 min Feet Elevated Ring Front Plank

Rest 90 secs

 

Every 90 secs x 12 mins:

12/9 Cal Assault Bike (as fast as possible)

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