CrossFit GBAR3 WODs
Monday, Nov 10
STRENGTH
EMOM for 8 minutes
3 back squats
rest 4 minutes
EMOM for 8 minutes
3 deadlifts
Tuesday, Nov 11
WOD (see 11.14.24)
row 1000m
100 air squats
50 DB bench press, 45/30
row 500m
50 air squats
25 DB bench press
Wednesday, Nov 12
STRENGTH
3 position power snatch (high hang, low hang, ground)
WOD
21-15-9
OH squats, 95/65
pull ups
Thursday, Nov 13
WOD (see 11.28.23)
run 800m
21 wall ball shots, 20/14
15 KB swings, 55/40
9 DB deadlifts, 45/30
run 400m + 200m DB carry
21 wall ball shots
15 KB swings
9 DB deadlifts
run 200m + 200m DB carry
21 KB wall ball shots
15 KB swings
9 DB deadlifts
200m DB carry
Friday, Nov 14
WOD
10 bar facing burpees
20 clean and jerks, 95/75
10 bar facing burpees
rest 2 minutes
10 clean and jerks, 135/95
20 bar facing burpees
10 clean and jerks