CrossFit GBAR3 WOD
Monday, Aug 21
STRENGTH
squat snatch 10 x 1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
alt DB snatch, 50/35
Tuesday, Aug 22
WOD: TABATA THIS (see 08.24.22)
tabata row
rest 1 minute
tabata squats
rest 1 minute
tabata pull ups
rest 1 minute
tabata push ups
rest 1 minute
tabata sit ups
Wednesday, Aug 23
STRENGTH
EMOM for 8 minutes
3 back squats
rest 4 minutes
EMOM for 8 minutes
3 deadlifts
Thursday, Aug 24
WOD (see 08.26.22)
50 DU’s, then
5-10-15-20
wall ball shots, 20/14
power snatch, 75/55
box jumps, 24/20
SDHP, 75/55
then, 50 DU’s
Friday, Aug 25
WOD (see 03.16.22)
row 500m
21 shoulder press, 95/65
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push press, 95/65
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push jerk, 95/65
15 deadlifts
9 front squats
3 lateral burpees