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CrossFit GBAR3 WODs

Monday, Dec 16
STRENGTH
8 x 3 position power snatch (high hang, low hang, ground)
WOD (12.18.23)
21-15-9
1-arm DB snatch, 45/30
toes to bar
1-arm DB snatch
sit ups

Tuesday, Dec 17
WOD (see 12.19.23)
3 rounds
row 500m
21 wall ball shots, 20/14
15 deadlifts, 225/155
9 ring push ups

Wednesday, Dec 18
STRENGTH
push press 5 x 3
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
1-arm DB hang clean and jerk, 50/35

Thursday, Dec 19
WOD (see 12.21.23)
50 deadlifts, 75/55
run 400m
40 thrusters,
run 400m
30 SDHP
run 400m
20 lateral burpees
run 400m

Friday, Dec 20
WOD (see 12.22.23)
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

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13615 Kluge Rd, Ste 400, Cypress, TX 77429

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