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CrossFit GBAR3 Bod Squad New Year New You Nutrition Challenge

NEW YEAR, NEW YOU NUTRITION CHALLENGE IS HERE!

A 6-week challenge focused on habits and behavior-based nutrition! The goal is to reduce body fat, sleep better, recover faster and fuel your workouts!

STARTS JANUARY 23TH. EARLY BIRD REGISTRATION ON OR BEFORE JANUARY 20TH! SIGN UP NOW!

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

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