CrossFit GBAR3 WODs
Monday, May 22
STRENGTH
front squat 3-3-3
push press 2-2-2
thruster (rack) 1-1-1
WOD
50 thrusters, 45/35
run Kluge Lakes Lane
Tuesday, May 23
WOD
10-9-8-7-6-5-4-3-2-1
toes to bar
deadlifts, 225/155
push ups
box jumps, 24/20
Wednesday, May 24
WOD
AMRAP in 4 minutes: row, cal.
AMRAP in 4 minutes: squat snatch, 115/75
AMRAP in 4 minutes: 10 KB SDHP, 55/40 + 10 butterfly sit ups
Thursday, May 25
STRENGTH
back squat 5 x 5
WOD
100 OH walking lunges, 45/25
EMOM 3 burpees
Friday, May 26
WOD
25-20-15-10-5
wall ball shots
1 round of heavy DB DT after each set
12 DB deadlifts, 50/35
9 DB hang power cleans
6 DB push jerk