CrossFit GBAR3 WODs
Monday, Apr 13
WOD
EMOM for 25 Minutes
1. 12 Pull Ups
2. 10 Box Jump Overs, 24/20
3. 20 Sit Ups
4. Max Cal Row
5. Rest
Tuesday, Apr 14
STRENGTH
Hang Power Snatch 5 x 6
WOD (See 04.14.25)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
deadlift, 115/85
handstand push ups
Wednesday, Apr 15
WOD
Alternating Rounds With a Partner
30 minutes on the clock:
10 Rounds
200m Run + 10 Bench Press @ 60% 1 RM
+
10 Rounds
200m Run + 10 Slam Balls, 30/20
+
AMRAP in Remaining Time
10 Alt DB Power Snatch, 45/30
8 DB Goblet Squats
Thursday, Apr 16
STRENGTH
Squat Clean 5 x 5
WOD
5 Rounds for Time
20 Plate Walking Lunges, 45/25
10 Plate Push Ups
Friday, Apr 17
WOD (See 03.15.23)
run 400m
21 shoulder press, 95/65
15 deadlifts
9 front squats
3 bar facing burpees
run 400m
21 push press
15 deadlifts
9 front squats
3 bar facing burpees
run 400m
21push jerk
15 deadlifts
9 front squats
3 bar facing burpees
ACTIVE RECOVERY
EMOM for 24 Minutes
1. 1 min easy row
2. 8 – 90/90s & 10 Glute Bridges
3. 10 Push Ups into Downward Dogs
4. 12 Alternating V-Ups
5. 12 Alternating Step Back Lunges
6. 20s Samson Stretch (ea. side)