CrossFit GBAR3 WODs
Monday, Dec 8
STRENGTH
10 x 90 sec rounds, increase load each round
hang power clean + power clean + push jerk
WOD
21-15-9
1-arm DB hang clean and jerk, 45/30
push ups
1-arm DB hang clean and jerk
butterfly sit ups
Tuesday, Dec 9
WOD
5 rounds, 1 minute rest between rounds
AMRAP in 2 minutes
20 KB swings, 55/40 + max reps wall ball shots, 20/14
20 KB swings + max reps SDHP, 75/55
20 KB swings + max reps box jumps, 24/20
20 KB swings + max reps push press
20 KB swings + max reps goblet squats
Wednesday, Dec 10
WOD (see 12.10.24)
50-40-30-20-10
row, cal
AFTER each set
10 slam balls, 30/20
10 toes to bar
Thursday, Dec 11
STRENGTH
sumo deadlift 10 x 1
WOD (see 1.06.25)
AMRAP in 7 minutes
2-4-6-8 …
power clean, 155/105
handstand push up
Friday, Dec 12
WOD
3 rounds
12 squat snatch, 95/65
21 jumping pull ups
400m run