CrossFit GBAR3 WODs
Monday, July 20
STRENGTH
Squat Snatch 5 x 2
WOD
6 Rounds for Time
10 Alt Hang Power Cleans, 45/30
10 DB Goblet Squats
Tuesday, July 21
WOD
With a Partner
2:00 on / 1:00 off for 8 Rounds
Partners Run together, split max reps
1)
100m Sprint
In remaining time: Max Wall Balls, 20/14
2)
100m Sprint
In remaining Time: Max MB Sit Ups
Wednesday, July 22
WOD
750/600m Row
200m Plate Carry, 45/25
30 Toes To Bar
35 Double Unders
40 DB Bench Press, 50/35
35 Double Unders
30 Toes To Bar
200m Plate Carry
750/600m Row
*28 Minute Time Cap
Thursday, July 23
STRENGTH
Push Press 5-5-3-3-3
WOD
AMRAP in 3 Minutes x 2
Rest 2 minutes between Rounds
1 Deadlift
1 Power Clean
1 Push Jerk
135/95
Friday, July 24
WOD
E3MOM For 21 Minutes
1. Run 400m
2-6.
6 Back Squats – 70 % 1RM
10 DB Walking Lunges, 45/30
7. Run 400m
ACTIVE RECOVERY
EMOM For 21-28 Minutes:
1. 45 seconds Bike (60-70%)
2. 8 Box Step Ups + 8 Box Step Downs
3. 10 Tricep Dips
4. 45 seconds Bike (60-70%)
5. 8 Eccentric (3 count lower) Step Back Lunges
6. Straight Leg Sit Ups
7. 20 seconds Samson Stretch (ea. side)