CrossFit GBAR3 WODs
Monday, July 7
STRENGTH
front squat 5 x 2
push jerk 5 x 2
WOD
3 rounds
row 15/12 cal
10 DB devils press, 45/30
10 pistols
Tuesday, July 8
WOD
AMRAP in 15 minutes
6 burpee box jump overs, 24/20
12 single arm DB thrusters, 50/35
2-4-6-8 …
deadlifts, 225/155
Wednesday, July 9
WOD
run 400m
15 power cleans, 95/65
15 front squats
15 pull ups
run 400m
15 squat cleans
15 push press
15 pull ups
run 400m
15 hang power cleans
15 thrusters
15 pull ups
Thursday, July 10
STRENGTH
split jerk 10 x 2
WOD (see 07.10.23)
AMRAP in 10 minutes
20/5, 20/10, 20/15, 20/20 …
DU’s
wall ball shots, 20/14
Friday, July 11
WOD (see 07.12.23)
max reps in 2 minutes at 5 stations
handstand push ups
SDHP, 95/65
ring rows
power snatch
toes to bar
rest 2 minutes, repeat