CrossFit GBAR3 WODs
Monday, Jan 12
WOD (See 01.04.24)
Row 1000m/800m/600m/400m/200m
+
5DB Renegade Rows (45/30)
10 Toes To Bar
Tuesday, Jan 13
STRENGTH
E2MOM for 14m
Bench Press 7 x 5
WOD
10 Bar facing burpees +
21-15-9-3
Hang Clean (95/65)
Push Press
Wednesday, Jan 14
STRENGTH DAY
Overhead Squat 3 x 5
Back Squat 5-4-3-2-1-1
Thursday, Jan 15
WOD (See 12.30.24)
AMRAP in 15 minutes
5 power cleans, 135/95
10 wall ball shots, 20/14
5 power cleans
10 toes to bar
20 DUs
Friday, Jan 16
WOD
3 x 6-minute Rounds
Rest 1m between rounds
AMRAP per Round
5 Snatch (R1 Squat, R2 Power, R3 Hang)
5 Pull Ups
5 SDHP
5 Push Ups
(95/65)
Active Recovery
(Continuous, easy pace)
18-24 Minute EMOM (3 or 4 rounds)
1. 200m Easy Jog or 1:00 Easy Bike/Row
2. 10 Tempo Air Squats (3 sec down, 2 sec pause)
3. 20s Prone Snow Angels
4. 20 Alternating Step-Back Lunges (body wt)
5. 8 Single-Leg RDL Reach (each side)
6. Scap Pull-Ups or Ring Rows