CrossFit GBAR3 WODs
Monday, Jan 26
WOD (See 01.16.24)
10-9-8-7-6-5-4-3-2-1
power clean, 135/95
EVEN ROUNDS
5 pull ups
10 push ups
15 squats
ODD ROUNDS
5 ring dips
10 box jumps, 24/20
15 wall ball shots
Tuesday, Jan 27
STRENGTH
EMOM for 10m
Push Jerk x 5
WOD
18-15-12-9-6-3
KB Swings (55/40)
Ring Rows
+ 5 Wall Walks After Ea. Rd
Wednesday, Jan 28
WOD
5 Rounds
500m Row
20 Sit Ups
10 Deficit Step Back Lunges 45/25
200m Waiter’s Carry 45/30
1m Rest
Thursday, Jan 29
STRENGTH DAY
7×5 (Push Press)
7×5 (Front Squat)
5×3 (Thruster)
Friday, Jan 30
WOD: SNATCH CHIEF (See 01.21.25)
5 rounds, 1 minute rest between rounds
AMRAP in 3 minutes
3 power snatch, 115/75
6 push ups
9 squats
Active Recovery
25 Minutes, Repeat rounds until time is met
250m Row (60%)
10 Tempo Ring Rows, 3-1-3
10 GHD Hip Extensions
10 Box Step Ups (light DB or body weight)
10 Banded Lat Pull-Downs
:30 Plank Hold