CrossFit GBAR3 WOD
Monday, Dec 4
STRENGTH
5-5-3-3-2-1-1
Hang power clean
WOD
10-8-6-4-2
Alt DB snatch, 50/35
Pistols
Then, row 1000m
Tuesday, Dec 5
STRENGTH
5-5-3-3-2-1-1
Push press
WOD
21-18-15-12-9-6-3
Jump squats
Sprint 80m AFTER each set
Wednesday, Dec 6
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts, 225/155
EVEN
DB renegade rows, 45/30
Pull ups
ODD
DB thruster
Ring dips
Thursday, Dec 7
WOD
AMRAP in 15 minutes
5 hang power snatch, 95/65
10 OH squats, 95/65
15 slam balls, 30/20
20 DU’s
Friday, Dec 8
WOD
Max reps in 2 minutes at 6 stations, 1 minute rest between
Devil’s press, 45/30
Goblet squats, 55/40
Burpee box jumps, 24/20
Hand stand push ups
KB SDHP, 55/40
DB bench press, 45/30