CrossFit GBAR3 WODs
Monday, April 17
STRENGTH
10 x 90 second rounds
pause front squat + front squat
WOD
for time, run Kluge Lakes Lane
Tuesday, April 18
WOD (see 03.07.22)
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats
1 clean and jerk, 135/95
increase C&J reps by 1 each round
Wednesday, April 19
STRENGTH
deadlift
5-5-3-3-2-1-1
WOD
10-8-6-4-2
burpees on plate, 45/25
pistols
Thursday, April 20
WOD
3 rounds
row 500m
10 Curtis P’s
12 toes to bar
Friday, April 21
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between stations
Devil’s press, 45/30
SDHP, 75/55
DB bench press, 45/30
power snatch, 75/55
DB front squat, 45/30
bike, cal.