CrossFit GBAR3 WODs
Monday, Nov 2
WOD
6 Rounds For Time:
5 Deadlifts, 135/95
10 Box Jumps, 24/20
5 Power Cleans
10 V-Ups
15 Wall Ball Shots, 20/14
*21 Minute Time Cap
Tuesday, Nov 3
STRENGTH
Tempo Push Press 3 x 3
Push Press 2 x 3
WOD
5 rounds
20 Plate Walking Lunges, 45/25
5 Burpees on Plate
Wednesday, Nov 4
WOD
3 Rounds, Rest 1 Minute Between Each Round
7 Minutes on the Clock:
400m Run
Then AMRAP in remaining time of:
12 Sit Ups
9 KB Swings, 55/40
6 Push Ups
Thursday, Nov 5
STRENGTH
Front Squat 5-5-3-3-3
WOD (See 09.08.25)
AMRAP in 7 minutes
3-6-9 …
Pull Up
OH Squat, 95/65
Friday, Nov 6
WOD
For Time:
12/10/8/6/4
Toes to Bar
DB Thrusters, 45/30
+
15/12 calorie Row
100m Run
ACTIVE RECOVERY
EMOM for 18-24 minutes (3-4 rounds)
1. 10 Cal 60% Bike
2. 10 DB Skull Crushers (35/20)
3. 12 DB Sumo Deadlifts
4. 100m Jog
5. 12 Plank Toe Taps
6. 10 GHD Hip Extensions