CrossFit GBAR3 WODs
Monday, Sept 9
STRENGTH
push jerk 5 x 5
WOD
AMRAP in 10 minutes
7 burpees
7 med ball cleans, 20/14
Tuesday, Sept 10
WOD
AMRAP in 20 minutes
5 squat snatch, 95/65
10 pull ups
5 squat snatch
10 toes to bar
20 DU’s
Wednesday, Sept 11
STRENGTH
hang power clean 10 x 2
WOD
2-4-6-8 …
power cleans, 155/105
hand stand push ups
Thursday, Sept 12
WOD
3 rounds
row 1000m
10 back squats, 225/155
12 butterfly sit ups
Friday, Sept 13
WOD
max reps in 2 minutes at 6 stations, 1 min rest btw
wall ball shots, w20/14
med ball sit ups
DB push press, 45/30
KB SDHP, 55/40
slam balls, 30/20
DB Bench press