CrossFit GBAR3 WODs
Monday, Jan 29
STRENGTH
back squat 5 x 5
WOD
3 rounds
run 400m
10 KB swings, 55/40
10 goblet squats
Tuesday, Jan 30
WOD
AMRAP in 18 minutes
1-1-1-1, 2-2-2-2, 3-3-3-3 …
pull up
push up
clean and jerk, 135/95
wall ball shots, 20/14
Wednesday, Jan 31
STRENGTH
push press 5 x 5
WOD
20-2 OH walking lunges, 45/25
2-20 sit ups
Thursday, Feb 1
WOD (see 01.27.22)
row 500m
15 high hang power snatch, 95/65
15 OH squats
row 500m
15 low hang power snatch
15 OH squats
row 500m
15 power snatch
15 OH squats
Friday, Feb 2
WOD: CF GAMES OPEN WOD 22.1 (see 02.03.23)
AMRAP in 15 minutes
3 wall walks
12 alt 1-arm DB snatches, 50/35
15 box jump overs, 24/20