CrossFit GBAR3 WODs
Monday, June 23
STRENGTH
thruster (from rack) 10 x 2
WOD
row 500m
21 shoulder press, 95/65
row 500m
21 push press
row 500m
21 push jerk
Tuesday, June 24
WOD
AMRAP in 20 minutes
5 chest to bar pull ups
10 plate push ups, 45/25
15 OH squats, 95/65
200m run
Wednesday, June 25
STRENGTH
power snatch 10 x 1
WOD
21-15-9
1-arm DB snatch
knees to elbows
1-arm DB snatch
sit ups
Thursday, June 26
WOD
10-9-8-7-6-5-4-3-2-1
deadlift, 205/135
ODD: lateral burpees + 100m DB farmer’s carry
EVEN: ring dips + 100m DB waiter’s carry
Friday, June 27
FUN FRIDAY PARTNER WOD
teams of 2
AMRAP in 15 minutes
BUY IN: 50 partner no wall ball shots
P1
200m med ball carry, 20/14
P2
1 wall walk
5 box jumps, 24/20
10 KB swings, 55/40
15 goblet squats
Increase wall walk reps each round
Score is total wall walks