CrossFit GBAR3 WODs
Monday, Jan 19
STRENGTH
5×5 Snatch Deadlift
5×5 Snatch Hang Pulls
WOD
5 Rounds for Time
5 Single Arm DB Snatch (50/35)
5 Burpees
5 Single Arm DB Snatch
10 Burpees
Time Cap: 12m
Tuesday, Jan 20
WOD
800m Run
200m Farmer’s Carry
21 V-Ups
600m Run
200m Farmer’s Carry
21 Pull Ups
400m Run
200m Farmer’s Carry
21 N-Ups
200m Run
200m Farmer’s Carry
25m Time Cap
Wednesday, Jan 21
STRENGTH
Hang Clean 5-5-4-3-2-1-1
WOD (See 01.10.25)
21-15-9
deadlift, 225/155
push ups
box jumps, 24/20
+
50/40/30
DU’s
Thursday, Jan 22
WOD (See 01.16.25)
row 1000m, rest 4 minutes
row 750m, rest 3 minutes
row 500m, rest 2 minutes
row 250m
Friday, Jan 23
WOD
Every 3m for 8 Rounds
200m run
5 Pull Ups
5 Push Ups
10 Pistol Squats (5 ea leg)
Active Recovery
(Continuous, easy pace)
18-24 Minute EMOM (3 or 4 rounds)
1. 1:00 Easy Bike/Row
2. 10 DB Skull Crushers (35/20)
3. 100m jog
4. 10 Tricep Dips
5. 20 Single Unders
6. 10 GHD Hip Extensions (or Supermans)