CrossFit GBAR3 WODs
Monday, April 28
STRENGTH: CROSSFIT TOTAL (see 04.29.24)
back squat 1-1-1
shoulder press 1-1-1
deadlift 1-1-1
WOD
max calorie bike in 2 minutes
Tuesday, April 29
WOD
3 rounds, rest exactly 3 minutes between rounds
run 400m
20 pull ups
30 sit ups
40 squats
run 400m
Wednesday, April 30
WOD (see 05.01.24)
4 rounds for time,
5 power cleans, 135/95
25 wall ball shots, 20/14
5 power cleans
25 KB swings, 55/40
Thursday, May 1
WOD
3 rounds
row 30/24 cal
21 push ups
15 power snatch, 95/65
9 single DB box step overs, 45/30 – 24/20
Friday, May 2
STRENGTH
push jerk 5 x 5
WOD (see 05.03.24)
AMRAP in 10 minutes
3-6-9 …
knees to elbows
DB deadlift, 45/30
DB push press