CrossFit GBAR3 WODs
Monday, July 22
WOD
20-18-16-14-12-10-8-6-4-2
Push press, 75/55 (rack)
med ball sit ups, 20/14
med ball cleans
walking lunges
Tuesday, July 23
STRENGTH
snatch balance 3-3-3
hang squat snatch 2-2-2
squat snatch 1-1-1
WOD
3 rounds
20 alt DB snatch, 50/35
10 pistols
Wednesday, July 24
WOD (see 07.06.23)
AMRAP in 4 minutes
3 rounds of DT, 95/65
max cal row
rest 4 minutes
AMRAP in 4 minutes
2 rounds of DT, 135/95
max cal row
rest 4 minutes
AMRAP in 4 minutes
1 round of DT, 155/105
max cal row
SCORE IS TOTAL CALORIES ROWED
1 round of DT = 12 deadlifts + 9 hang power cleans + 6 push jerks
Thursday, July 25
STRENGTH
deadlift 5-4-3-2-1-1
WOD
21-15-9
KB swings, 55/40
slam balls, 30/20
ring push ups
Friday, July 26
WOD
3 rounds
50 DU’s
21 toes to bar
15 power snatch, 95/65
9 box jumps, 30/24