CrossFit GBAR3 WODs
Monday, Jan 20
STRENGTH/WOD
EMOM for 8 minutes
3 back squats
rest 4 minutes
EMOM for 8 minutes
3 deadlifts
Tuesday, Jan 21
WOD: SNATCH CHIEF (see 01.24.24)
5 rounds, 1 minute rest between rounds
AMRAP in 3 minutes
3 power snatch, 115/75
6 push ups
9 squats
Wednesday, Jan 22
WOD (see 08.19.24)
row 500m
21 shoulder press, 95/65
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push press
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push jerk
15 deadlifts
9 front squats
3 lateral burpees
Thursday, Jan 23
STRENGTH
bench press 5-5-3-3-2-1-1
WOD
3 rounds
6 shuttle sprints (25 ft out and back = 1)
10 DB devil’s press, 45/30
Friday, Jan 24
WOD: CF GAMES OPEN WOD 16.4/17.4 (see 01.26.24)
AMRAP in 13 minutes
55 deadlifts, 225/155
55 wall ball shots, 20/14
55 cal row
55 hand stand push ups