CrossFit GBAR3 WOD
Monday, July 17
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
tabata sit ups/air squats mash up
Tuesday, July 18
STRENGTH
split jerk 8 x 2
WOD
21-15-9
1-arm DB push jerk, 50/35
knees to elbows
1-arm DB push jerk
sit ups
Wednesday, July 19
WOD
3 rounds
row 500m
21 OH squats, 95/65
15 box jumps, 2420
9 ring dips
Thursday, July 20
WOD
30 DB bench press, 45/30
200m DB farmer’s carry
10 devil’s press, 45/30
30 goblet squats, 55/40
200m KB carry
10 devil’s press
30 wall ball shots/ 20/14
200m med ball carry
10 devil’s press
Friday, July 21
WOD
10-9-8-7-6-5-4-3-2-1
pull ups
hang power clean, 135/95
lateral burpees
run 100m after each set