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

Barbell Club WOD, October 15, 2022

Barbell Club – Sat, Oct 15

Mobility and Barbell Warm Up
Metcon

Complete 3 sets of:

1 Prone Swimmer

1 Hip CAR each leg

High-Hang Snatch (Weight)

EMOM x 20 mins:

Mins 1-7: 3 High Hang Snatches (No more than 70%)
Mins 8-14: 2 High Hang Snatches (No more than 80%)
Mins 15-20: 1 High Hang Snatch (Build to a heavy but perfect single)

Metcon (Time)

AQAP complete:

400m Overhead bar carry (snatch grip)

D. 3 sets:
4 challenging box jumps
8 Lu raises

E. 3 sets:
60 seconds pike hold on floor. 
3 hanging scapula CARs each direction

Metcon

Complete 3 sets of
4 Challenging Box Jumps
8 Lu Raises

Metcon

Complete 3 sets of:
60 secs Pike Hold on floor. 
3 Hanging Scapula CARs each direction

Stay in the Loop!

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