• 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, December 10, 2022

Get a free class

Barbell Club – Sat, Dec 10

Mobility and Barbell Warm Up

Complete 3 rounds for quality of:

5/legHip Windshield Wipers

1 Swimmer Hover in Squat

Behind The Neck Snatch Grip Push Press + Snatch Balance + Overhead Squat (In 5 sets build to a heavy but perfect 2+2+2)
Perform the listed movements as a complex

EMOM x 8 mins:

3 Banded Snatch Pulls


Complete 4 sets of:

10 Strict Muscle Snatches

4 Squat Box Jumps


Complete 3 sets of:

60 sec Pike Hold on Floor

3 Hanging Scapula CARs each direction