CrossFit GBAR3 WOD
STRENGTH
5 x 3-position power snatch (high hang, low hang, ground)
WOD
21-15-9
1-arm DB snatch, 45/30
knees to elbows
1-arm DB snatch
sit ups
AWOD
30 GHD hip extensions
STRENGTH
5 x 3-position power snatch (high hang, low hang, ground)
WOD
21-15-9
1-arm DB snatch, 45/30
knees to elbows
1-arm DB snatch
sit ups
AWOD
30 GHD hip extensions