CrossFit GBAR3 WODs
Monday, Feb 10
STRENGTH
back squat 5-5-3-3-2-1-1
WOD: ANNIE (see 02.12.24)
50-40-30-20-10
DU’s
sit ups
Tuesday, Feb 11
STRENGTH
10 x 90 sec rounds, increase load each round
1 power snatch + 2 OH squats
WOD (see 02.13.24)
AMRAP in 9 minutes
3-6-9 …
power snatch, 95/65
pull ups
Wednesday, Feb 12
WOD (see 02.15.24)
7 rounds
7 deadlifts, 225/155
7 lateral burpees
7 KB swings, 55/40
7 box jumps, 24/20
Thursday, Feb 13
WOD: CF GAMES OPEN WOD 19.1
AMRAP in 15 minutes
19 wall ball shots, 20/14
19 cal row
Friday, Feb 14
WOD: HEARTBREAK HUSTLE (see 02.14.24)
run 400m
20 power cleans, 95/65
20 front squats
20 push ups
run 400m
20 squat cleans
20 push press
20 push ups
run 400m
20 hang power cleans
20 thrusters
20 push ups