• 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, June 10, 2022

Get a free class

6.10.22

Metcon
1 min Assault Bike, Row or Run
1 min/side Couch Stretch
1 min Plank to Thoracic Rotations
1 min Down Ups
1 min OH Plate Reverse Lunges
1 min Plate Ground to Overhead
1 min Hang Muscle Cleans
1 min Hang Muscle Clean to Front Squat
2022 CrossFit Games Semifinal Barbell Complex (In a 13 min window build to a heavy complex)
Complete 3 attempts for max load of:
3 Cleans + 2 Front Squats + 1 Jerk (Shoulder to Overhead)

For Rx: Cleans must be Touch and Go
Cleans can be Power or Squat
If you are a beginner or intermediate athlete, scale the Cleans so that they are not Touch and Go
Metcon (Time)
AQAP with a partner complete:
1000/800m Row or 60/40 Cal Assault Bike
50 Front Squats (135/95 – 115/80 – 75/55)
1000/800m Row or 60/40 Cal Assault Bike
50 Shoulder to Overhead (135/95 – 115/80 – 75/55)
1000/800m Row or 60/40 Cal Assault Bike
50 Power Cleans (135/95 – 115/80 – 75/55)

Time Cap: 20 mins

Divide the reps as you wish with one partner working at a time.

Metcon
Optional Extra Work

EMOM x 12 mins:
1. 20 sec L-Sit
2. 30 sec Quadruped Swiss Ball Roll Outs
3. 10 Pikes on Rower
4. 30 sec Reverse Crunches