CrossFit GBAR3 WODs
Monday, June 5
WOD
3 x 5 minute rounds, 1 minute rest between rounds
AMRAP in 5 minutes
3 chest to bar pull ups
6 KB swings, 55/40
9 goblet squats
Tuesday, June 6
STRENGTH
push press 5 x 5
WOD
AMRAP in 7 minutes
2-4-6-8 …
dead lift, 225/155
hand stand push ups
Wednesday, June 7
WOD
row 750m
21 thrusters, 95/65
21 toes to bar
row 500m
15 thrusters
15 toes to bar
row 250m
9 thrusters
9 toes to bar
Thursday, June 8
WOD
4 x 5 minute rounds, clock does not stop between rounds
run 600m, max reps box jumps, 24/20
run 600m, max reps ring push ups
run 600m, max reps box jumps
run 600m, max reps ring push ups
Friday, June 9
STRENGTH
1-1-1 high hang power snatch + OH squat
2-2-2 low hang power snatch + OH squat
3-3-3 power snatch + OH squat
WOD
AMRAP 8 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
DB front rack walking lunges, 50/35