CrossFit GBAR3 WODs
Monday, June 24
STRENGTH
push press 5 x 3 (find 3 rep max)
back squat 5 x 3 (find 3 rep max)
WOD (see 06.26.23)
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (rack)
air squats
Tuesday, June 25
WOD
30 deadlifts, 225/155
row 1000m
30 power cleans, 135/95
row 750m
30 push press, 95/65
row 500m
Wednesday, June 26
WOD (see 06.27.23)
AMRAP in 16 minutes
5 chest to bar pull ups
10 plate push ups
15 OH squats, 95/65
Thursday, June 27
STRENGTH
power snatch 10 x 1
WOD (see 01.15.24)
20-2
1-arm alt DB snatch, 45/30
2-20
walking lunges
Friday, June 28
WOD
5 x 4 minute rounds, clock does not stop
200m run
3 wall walks
6 KB swings, 55/40
9 box jumps, 24/20