CrossFit GBAR3 WOD
Monday, Sept 11
STRENGTH
deadlift 5 x 5
WOD
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
Tuesday, Sept 12
WOD
AMRAP in 20 minutes
5 squat snatch, 95/65
10 pull ups
5 squat snatch
10 box jumps
30 DU’s
Wednesday, Sept 13
STRENGTH
split jerk 10 x 1
WOD (02.09.23)
AMRAP in 10 minutes
7 burpees
7 med ball cleans, 20/14
Thursday, Sept 14
WOD
3 rounds
row 1000m
10 back squats, 225/155
12 butterfly sit ups
Friday, Sept 15
WOD (see 09.16.22)
max reps in 2 minutes at 6 stations, 1 minute rest between
KB SDHP, 55/40
DB push press, 45/30
slam balls, 30/20
KB swings, 55/40
DB bench press, 45/30
goblet squats, 55/40