CrossFit GBAR3 WODs
Monday, Aug 13
STRENGTH
3 position power snatch x 8 (high hang, low hang, ground)
WOD (see 01.13.25)
20-2 alt DB snatch, 45/30
2-20 walking lunges
Tuesday, Aug 12
WOD
10-9-8-7-6-5-4-3-2-1
deadlifts, 225/155
EVEN
5 pull ups
10 push ups
15 squats
ODD
5 ring dips
10 slam balls, 30/20
15 sit ups
Wednesday, Aug 13
STRENGTH
front squat 5 x 5
WOD: WALL BALL JACKIE
row 1000m
50 wall ball shots, 20/14
30 ring rows
Thursday, Aug 14
WOD
50 DU’s, then
5-10-15-20
KB swings, 55/40
box jumps, 24/20
DB push press, 45/30
KB SDHP
then, 50 DU’s
Friday, Aug 15
WOD
AMRAP 20 minutes
5 clean and jerks, 135/95
10 DB front squats, 45/30
15 DB bench press
200m run