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CrossFit GBAR3 WODs
Monday, Jan 9
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
21-15-9
row, cal
DB push press, 45/30
sit ups
Tuesday, Jan 10
WOD
AMRAP in 20 minutes
10 pull ups
15 slam balls, 30/20
20 squats
200m med ball carry, 20/14
10 toes to bar
15 KB swings, 55/40
20 walking lunges
200m med ball carry, 20/14
Wednesday, Jan 11
STRENGTH
snatch pull 3-3-3
hang power snatch 2-2-2
power snatch 1-1-1
WOD
30-20-10
alt DB snatch, 45/30
box jumps, 24/20
Thursday, Jan 12
WOD (see 01.05.22)
0:00-1:00 row, meters
1:00-2:00 1 thruster, 95/65 + row
2:00-3:00 2 thrusters + row
3:00-4:00 3 thrusters + row
4:00-5:00 4 thrusters + row
… continue until you can’t complete the thrusters in the minute
score is rounds completed + total meters rowed
Friday, Jan 13
WOD
3 rounds
run 600m
10 power cleans, 135/95
12 burpees on plate, 45/25