CrossFit GBAR3 WODs
Monday, Feb 16
STRENGTH/WOD
Clock counting up to 21 minutes:
E2MOM for 12 Minutes
2x Snatch Complex (1 Snatch Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch)
3 Minute Rest
At Minute 15 (See 02.03.25):
Run 800m
Max reps Chest to Bar Pull Ups until time runs out
Tuesday, Feb 17
WOD (See 02.19.24)
4 rounds
10 SDHP, 95/65
10 Push Press
20 Back Squats
200m Run
Wednesday, Feb 18
STRENGTH
Bench Press 5-5-5-3-3-3
WOD WOD
AMRAP in 8 min
3-6-9…
Burpees
Sit Ups
Thursday, Feb 19
WOD
EMOM for 30 min
1. Max Cal Bike
2. 10 Russian KB Swings, 55/40
3. 10 Alt. Step Back Lunges
4. 15 Double Unders
5. 10 Ring Rows
6. Rest
Friday, Feb 20
WOD (See 02.18.25)
3 rounds, 1 minute rest between rounds
AMRAP in 5 min
3 Wall Walks
6 Single DB Box Step Ups, 50/35, 24/20
9 Goblet Squats, 55/40
Active Recovery
20-24 Minutes, Repeat rounds until time is met
3x: Repeat movements for 7 minutes, then rest 1 minute. (23 minutes total)
100m Jog
8 Kneeling DB Z-Presses
10 Single DB Sumo Deadlifts
20 second Ring Plank holds (or reg. plank hold)
9 Y-Raises (small plates or DBs)
10 Banded Clam Shells (per leg)