• 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 16, 2022

8.16.22

Metcon
200m Run
90 secs/side OH Banded Distraction

Then complete 3 sets of the following:
5/side Plated Dead Bugs
10 Banded Pull to Y’s
10 Plate Ground to Overhead

Then with the barbell complete 2 sets of:
5 Behind the neck Press + 5 OHS + 5 Snatch Balances
(increase weight to prepare for working weight)

Metcon
EMOM x 5 mins:
2 Hip Squat Snatches or 2 Power Snatches
(Work with 60-70% of your 1RM. Focus on speed and pulling under.)
Snatch (Weight)
EMOM x 10 mins:
1-5: 2 Squat Snatches at 70% of your 1RM
6-10: 2 Squat Snatches at 80% of your 1RM
Metcon (Time)
AQAP complete:
15/10 Cal Assault Bike or 200m Run
3-2-1 Legless Rope Climbs or Rope Climbs / 7-5-3 Ring MUs / 12-9-7 Strict Pull Ups / 30-20-10 Ring Rows
75 DUs / Singles

Directly into:

AQAP complete:
15/10 Cal Assault Bike or 200m Run
21-15-9 Strict HSPUs / 27-21-15 Hand Release Push Ups
27-21-15 T2B / Hanging Knee Raises

Time Cap: 20 mins
Metcon
Optional Extra Work

Option #1:
30-40 min Run at a steady ‘zone 2" pace

Option #2:
Complete for quality:
3 mins of 15 secs on / 15 secs off of:
Weighted Hollow Hold
3 mins of 30 secs on / 15 secs off of:
Pikes on Rower

Stay in the Loop!

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