CrossFit GBAR3 WODs
Monday, Apr 6
STRENGTH
Power Clean 3-2-1-1
WOD: SQT (See 03.24.25)
3 rounds
10 Barbell Ground-to-Overhead, 95/65
200m shuttle sprint (50m out and back x 2)
Tuesday, Apr 7
SKILL
Rope Climbs
WOD
AMRAP in 10 Minutes
8 Ring Dips
8 Alternating Pistol Squats
10 MB Sit Ups, 20/14
10 Wall Ball Shots
Wednesday, Apr 8
WOD
AMRAP in 30 Minutes
10 Single DB Box Step Ups, 24/20; 45/30
10 V-Ups
250/200m Row
10 Box Jumps
100m DB Farmer’s Carry, 45/30
500/400m Row
Thursday, Apr 9
STRENGTH/WOD
EMOM for 21 Minutes
1. 8 Push Press, @65% 1 Rep Max; building
2. Max Double Unders
3. Rest
Friday, Apr 10
STRENGTH
Back Squat 5 x 5
WOD: L1 BENCHMARK
3 Rounds For Time
15 Thrusters, 95/65
12 Burpees
ACTIVE RECOVERY
20-Minutes: Continuous, easy pace
2:00 Easy Bike/Row
10 Tempo Air Squats (3 sec down, 2 sec pause)
10 Plank Shoulder Taps (10 e/s)
14 Alternating Step-Back Lunges (body weight)
8 Single-Leg RDL Reach (each side)
10 Scap Pull-Ups or Ring Rows