CrossFit GBAR3 WODs
Monday, July 6
STRENGTH
Hang Power Cleans 5 x 3
WOD
AMRAP in 6 Minutes
1, 2, 3…
Wall Walks
DB Deadlifts, 45/30
DB Push Ups
Box Jumps, 24/20
Tuesday, July 7
WOD
5 Rounds For Time:
500/400m Row
30 Air Squats
20 Sit Ups
10 KB Swings, 55/40
Rest 1 Minute Between Rounds
Wednesday, July 8
WOD
For Time:
21-18-15-12-9
Pull-ups
Burpees
Rest 3 Minutes, then:
Run KLL
Thursday, July 9
STRENGTH
Tempo Front Squats 3 x 5
WOD (See 07.10.25)
AMRAP in 10 minutes
20/5, 20/10, 20/15, 20/20 …
Double Unders
Wall Ball Shots, 20/14
Friday, July 10
WOD (See 05.19.25)
40 walking lunges
4 rounds
10 alt DB snatch, 50/35
5 ring dips
30 walking lunges
3 rounds
10 alt DB snatch
5 ring dips
20 walking lunges
2 rounds
10 alt DB snatch
5 ring dips
10 walking lunges
ACTIVE RECOVERY
24-30 minutes, reps for quality:
250m Easy Row
10 Banded Overhead Pull Downs
12 Lunge + Knee to Chest
20 Jump Rope Singles
10 Empty Barbell Strict Shoulder Presses
10 Empty BB Tempo Deadlifts
20s Cossack Squat Holds (each side)