CrossFit GBAR3 WODs
Monday, Aug 3
WOD (See 06.06.25)
3 rounds
50 Double Unders
20 DB Bench Press, 50/35
15 Sit Ups
10 Curtis P’s, 95/65
Tuesday, Aug 4
STRENGTH
Squat Clean 3-3-2-1
WOD
AMRAP in 6 Minutes
15 KB Swings, 55/40
15 Goblet Squats
Wednesday, Aug 5
WOD
3 x 6-Minute Rounds, Rest 2 Minutes between Rounds:
400m Run
Then AMRAP in remaining time of:
10 Sit Ups
7 Box Jumps, 24/20
5 Handstand Push Ups
Thursday, Aug 6
STRENGTH/SKILL
Zercher Squats
WOD
EMOM for 18 Minutes:
1. 8 Zercher Squats
2. 5 Pull Ups + 8 Push Ups
3. Max Row (meters)
Friday, Aug 7
STRENGTH
Power Snatch 4 x 2
WOD
AMRAP in 7 Minutes:
1, 2, 3, 4…
Alt DB Snatch, 45/30
Burpees over DB
ACTIVE RECOVERY
Each Circuit: Repeat for 10 minutes, then rest 1 minute
Circuit 1
100m Jog
8 Tempo Banded Squats (3-1-2)
10 Banded Marches
10 Good Mornings (BW or Empty Bar)
8 Scap Pull Ups
Circuit 2
1 minute easy row
10 Strict Press (Empty Bar)
10 Tempo Deadlifts (3-1-3, Empty Bar)
20 Second Dead Hang
20 Second Plank Hold