CrossFit GBAR3 WOD
Monday, Dec 18
STRENGTH
8 x 3 position power snatch (high hang, low hang, ground)
WOD (see 12.19.22)
21-15-9
1-arm DB snatch, 45/30
toes to bar
1-arm DB snatch
sit ups
Tuesday, Dec 19
WOD
3 rounds
row 500m
21 wall ball shots, 20/14
15 deadlifts, 225/155
9 ring push ups
Wednesday, Dec 20
STRENGTH
thruster 10 x 2 from rack
WOD (see 12.20.22)
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
1-arm DB thruster, 50/35
Thursday, Dec 21
WOD
50 deadlifts, 75/55
run 400m
40 thrusters,
run 400m
30 SDHP
run 400m
20 lateral burpees
run 400m
Friday, Dec 22
WOD (see 12.23.22)
AMRAP in 18 minutes
1-1-1-1, 2-2-2-2, 3-3-3-3 …
pull up
push up
squat snatch, 95/65
box jump. 24/20