CrossFit GBAR3 WODs
Monday, May 13
STRENGTH
split jerk 8 x 2
WOD (see 05.17.23)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
hang power cleans, 135/95
Tuesday, May 14
STRENGTH
power snatch 10 x 1
WOD
AMRAP in 10 minutes
3 pull ups
6 push ups
9 squats
12 alt DB snatch, 50/35
Wednesday, May 15
WOD
200m DB carry, 45/30
200m backpedal
5 DB renegade rows, 45/30
10 KB swings, 55/40
15 wall ball shots, 20/14
200m KB carry
200m backpedal
5 DB renegade rows
10 KB swings
15 wall ball shots
200m med ball carry
200m backpedal
5 DB renegade rows
10 KB swings
15 wall ball shots
Thursday, May 16
WOD (see 05.18.23)
run 600m
row 750m
21 burpee box jump overs, 24/20
run 400m
row 500m
15 burpee box jump overs
run 200m
row 250m
9 burpee box jump overs
Friday, May 17
WOD (see 06.02.23)
4 rounds
10 power cleans, 115/75
10 shoulder to OH
20 back squats
20 DU’s