CrossFit GBAR3 WODs
Monday, March 17
STRENGTH
front squat 10 x 2
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
goblet squats, 55/40
DB devil’s press, 45/30
Tuesday, March 18
WOD
AMRAP in 20 minutes
5 clean and jerks, 135/95
10 pull ups
5 clean and jerks
10 push ups
15 wall ball shots, 20/14
20 DU’s
Wednesday, March 19
STRENGTH
EMOM for 16 minutes
ODD: 3 power snatch
EVEN: 5-8 DB bench press, 50/35
Thursday, March 20
WOD
row 1000m
21 box jumps, 24/20
21 OH squats, 95/65
21 toes to bar
row 500m
15 box jumps
15 OH squats
15 toes to bar
row 250m
9 box jumps
9 OH squats
9 toes to bar
Friday, March 21
WOD (see 03.22.24)
DB DIANE
21-15-9
DB deadlifts, 45/30
handstand push ups
rest 2 minutes
DB ELIZABETH
21-15-9
DB squat cleans, 45/30
ring dips