CrossFit GBAR3 WODs
Monday, March 31
WOD: FIGHT GONE BAD (see 04.01.24)
3 rounds, 1 minute rest between rounds
max reps in 1 minute at 5 stations
wall ball shots, 20/14
SDHP, 75/55
box jumps, 20
push press, 75/55
row, cal.
Tuesday, April 1
STRENGTH
shoulder press 5-4-3-2-1-1
deadlift 5-4-3-2-1-1
WOD (see 04.02.24)
21-15-9
KB swings, 55/40
goblet squats
Wednesday, April 2
WOD (see 04.03.24)
AMRAP in 3 minutes
squat clean thrusters, 115/75
rest 2 minutes
AMRAP in 3 minutes
5 pull ups
5 lateral burpees
rest 2 minutes
AMRAP in 3 minutes
clean and jerk, 135/95
rest 2 minutes
AMRAP in 3 minutes
5 pull ups
5 lateral burpees
rest 2 minutes
AMRAP in 3 minutes
squat clean thrusters, 115/75
Thursday, April 3
STRENGTH
split jerk 10 x 1
WOD (see 04.04.24)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
med ball sit ups, 20/14
med ball cleans
Friday, April 4
WOD (see 04.05.24)
3 rounds
row 500m
10 Curtis P’s, 95/65
12 toes to bar