CrossFit GBAR3 WODs
Monday, Dec 1
STRENGTH
E2MOM for 16 minutes
3 bench press
4 KB swings, 55/40
5 box jumps, 30/24
WOD
30-20-10 deficit reverse lunges, 45/25 plate
15-10-5 plate burpees
Tuesday, Dec 2
WOD (see 12.03.24)
AMRAP in 15 minutes
5 hang power snatch, 95/65
10 OH squats, 95/65
15 slam balls, 30/20
20 DU’s
Wednesday, Dec 3
STRENGTH
10 x 90 sec rounds, increase load each round
pause front squat + front squat
WOD
21-18-15-12-9-6-3
DB push press, 45/30
run 100m AFTER each set
Thursday, Dec 4
WOD
12 minutes on the clock, no rest
AMRAP in 4 minutes
max cal row
AMRAP in 4 minutes
squat cleans, 135/95
AMRAP in 4 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
Friday, Dec 5
WOD (see 12.05.24)
10-9-8-7-6-5-4-3-2-1
deadlifts, 225/155
EVEN
DB renegade rows, 45/30
pull ups
ODD
DB thruster
ring dips