• 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, January 7, 2023

Barbell Club – Sat, Jan 7

Mobility and Barbell Warm Up
Metcon

Complete 3 rounds for quality of:

5/leg Hip Windshield Wipers

1 Swimmer Hover in Squat

TOR Complex (Build to max 1+1+1 of the complex)
Snatch + Snatch Balance + Behind the Neck Snatch Grip Push Press + Overhead Squat
Metcon

Complete 3 sets of:

10 Strict Muscle Snatches

4 Squat Box Jumps

Metcon

Complete 3 sets of:

10 Wrist Curls

10 Wrist Extensions

Metcon

Complete 3 sets of:

30 sec Ring Body Saw

30 sec Reverse Plank

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips