• 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, August 4, 2022


400m Run
90 secs/side Bent Over Lat Distraction
Then complete:
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min Barbell Hip Pull
1 min Hang Muscle Snatch
Power Snatch (Weight)
EMOM x 10 mins:
1-5: 3 Power Snatches at 70-75% of your 1RM
6-10: 2 Power Snatches at 75-80% of your 1RM
Metcon (Time)
AQAP with a partner complete 3 rounds of:
300m Run (together)
60 Overhead Barbell Lunges (135/95 – 115/80 – 75/55)
60 Burpees Over Bar (Lateral)

Time Cap: 20 mins
In the time remaining complete 2 sets of:
1 min/side Side Plank
Rest 1 min between sets
Optional Extra Work

Complete the following Bench Press sets:
2 x 8 at 65-70% of your 1RM
2 x 6 at 75-80% of your 1RM
1 x 4 at 80-85% of your 1RM

Complete 3-4 sets of:
10-12 Strict T2B
12 Weighted Knee Raises with a 3 sec hold (10lb Med Ball between knees)
40 sec Stir the Pot on a Swiss Ball

Complete 3 sets of:
12 Prone WTY stretch off of an Incline Bench
12 Side Lying DB External Rotations
Rest 90 secs

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


Stay in the Loop!

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