CrossFit GBAR3 WODs
Monday, Feb 9
STRENGTH
Clean & Jerk 5 x 3
WOD
AMRAP in 10m
5 Single Arm Dumbbell Clean & Jerk, 45/30
10 Hand-Release Push Ups
5 Single Arm DB Clean & Jerk
10 Box Jumps, 24/20
Tuesday, Feb 10
WOD
“FAST & HEAVY”
21 Dumbbell Thrusters*
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
*Athletes choose their own weight
Wednesday, Feb 11
WOD
EMOM for 20 min
1. 200/250m Row
2. 5 Strict Pull Ups
3. 10 DB Box Step Overs (45/30)
4. Max Toes To Bar
Rest
Thursday, Feb 12
STRENGTH
Back Squat 8 x 5
WOD
ANNIE (See 02.10.25)
50-40-30-20-10
DU’s
sit ups
Friday, Feb 13
WOD
WOD: HEARTBREAK HUSTLE (See 02.14.25)
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
Active Recovery
20-24 Minutes, Repeat rounds until time is met
3 min Bike (40% effort)
12 Russian Twists
20 Single Unders
12 Mountain Climbers
10 Banded Pull Aparts
10 KB Deadlifts