CrossFit GBAR3 WODs
Monday, June 22
STRENGTH
Split Jerk 5 x 3
WOD (See 05.20.25)
AMRAP in 4 minutes
row, cal
AMRAP in 4 minutes
clean and jerk, 135/95
AMRAP in 4 minutes
10 slam balls, 30/20
10 sit ups
Tuesday, June 23
WOD (See 06.26.25)
10-9-8-7-6-5-4-3-2-1
Deadlift, 205/135
+
ODD: lateral burpees + 100m DB farmer’s carry, 45/30
EVEN: ring dips + 100m DB waiter’s carry
Wednesday, June 24
WOD
AMRAP in 28 minutes:
400m Run
20 Dumbbell Bench Press, 45/30
20 Walking Lunges
20 Butterfly Sit Ups
Thursday, June 25
STRENGTH
Squat Clean 5 x 3
WOD
For Time:
18-15-12-9-8-6-3
Kettlebell Swings, 55/40
V-Ups
Friday, June 26
WOD
5 x 3-Minute Rounds, Rest 1 min between rounds:
8 Pistol Squats
10 Pull Ups
20 Double Unders
Max Thrusters in Remaining Time, 95/65
ACTIVE RECOVERY
EMOM for 24-30 mins:
1. Bike or Row, 60%
2. 12 Box Step Ups
3. 10 Banded Lat Pull Downs; Kneeling banded lat stretch in remaining time
4. 100m Jog
5. 10 Donkey Kicks + Fire Hydrants
6. Elevated Runner’s Lunge, 20s each side