CrossFit GBAR3 WODs
Monday, Mar 16
WOD
5 Rounds, Rest 1m between rounds
In 4 minutes, complete:
3 Devil’s Presses, 45/30
10/8 Calorie Row
3 Devil’s Presses
Then, AMRAP in remaining time:
3 strict pull-ups
5 push ups
7 sit ups
Tuesday, Mar 17
STRENGTH
Power Snatch 3-2-1-1
WOD (See 03.10.25)
10 rounds
10 KB swings, 55/40
10 sit ups
Wednesday, Mar 18
STRENGTH
Squat Clean 8 x 3
WOD
AMRAP in 10 min
15 Double Unders
+
2, 4, 6, 8…
Single Arm DB Hang Power Clean, 50/35
DB Goblet Lunges
Thursday, Mar 19
WOD
AMRAP in 27 minutes
200m Run
10 Toes to Bar
8 Box Jumps, 24/20
200m Run
5 Burpees to Target
8 Single DB Box Step Overs, 45/30, 24/20
Friday, Mar 20
STRENGTH/WOD
Find 1 Round Max Weight for DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Active Recovery
EMOM for 20-25 minutes
1. 200m Easy Jog
2. 12 Banded Pull Aparts + 10 Scap Push Ups
3. 10 Tempo Air Squats (3 sec down, 1 second up)
4. 6 Dead Bugs + 10 Glute Bridge March
5. 15 Russian Kettlebell Swings