CrossFit GBAR3 WODs
Monday, Jan 6
STRENGTH
front squat 5 x 3
WOD (see 09.11.24)
AMRAP in 7 minutes
2-4-6-8 …
power clean, 155/105
hand stand push up
Tuesday, Jan 7
STRENGTH
OH squat 5 x 3
WOD
AMRAP in 10 minutes
2-4-6-8 …
power snatch, 95/65
OH squat
butterfly sit ups
Wednesday, Jan 8
WOD (see 01.10.24)
AMRAP in 20 minutes
10 pull ups
15 slam balls, 30/20
20 squats
200m med ball carry, 20/14
10 toes to bar
15 KB swings, 55/40
20 walking lunges
200m med ball carry, 20/14
Thursday, Jan 9
WOD (see 01.09.24)
0:00-1:00 row, meters
1:00-2:00 1 thruster, 95/65 + row
2:00-3:00 2 thrusters + row
3:00-4:00 3 thrusters + row
4:00-5:00 4 thrusters + row
… continue until you can’t complete the thrusters in the minute
score is rounds completed + total meters rowed
Friday, Jan 10
WOD
21-15-9
deadlift, 225/155
push ups
box jumps, 24/20
50/40/30
DU’s