CrossFit GBAR3 WODs
Monday, Aug 12
STRENGTH
5 x 3-position power snatch (high hang, low hang, ground)
WOD
21-15-9
1-arm DB snatch, 45/30
knees to elbows
1-arm DB snatch
sit ups
Tuesday, Aug 13
WOD (see 07.28.23)
3 rounds
row 500m
15 power snatch, 95/65
15 OH squats
STRENGTH
bench press 5 x 5
Wednesday, Aug 14
WOD (see 08.15.23)
9 minutes on the clock
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
then, max reps KB swings
Thursday, Aug 15
WOD (see 08.18.23)
AMRAP in 15 minutes
5 deadlifts, 225/155
10 box jumps, 24/20
15 wall ball shots, 20/14
Friday, Aug 16
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between stations
DB squat cleans, 45/30
chest to bar pull ups
DB push press
burpees
slam balls, 30/20
bike, cal.