CrossFit GBAR3 WODs
Monday, Dec 15
STRENGTH
squat snatch 10 x 1
WOD
30-20-10
alt DB snatch, 50/35
walking lunges
Tuesday, Dec 16
WOD
3 rounds
row 500m
21 wall ball shots, 20/14
15 DB hang power cleans, 45/30
9 DB devils press
Wednesday, Dec 17
STRENGTH
front squat 5-4-3-2-1-1
back squat 5-4-3—1-1
WOD (see 06.30.25)
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (rack)
air squats
Thursday, Dec 18
WOD (see 12.19.24)
50 deadlifts, 77/55
run 400m
40 thrusters
run 400m
30 SDHP
run 400m
20 lateral burpees
run 400m
Friday, Dec 19
WOD
AMRAP in 20 minutes
1-1-1-1, 2-2-2-2, 3-3-3-3 …
pull up
push up
clean and jerk, 135/95
box jump, 24/20