CrossFit GBAR3 WODs
Monday, June 15
STRENGTH
20 Minutes on the clock:
Power Cleans
5 x 50% 1RM*
4 x 60% 1RM*
3 x 70% 1RM*
2 x 80% 1RM*
Then, find your current 1 Rep Max for a Power Clean
*Calculated utilizing previously known 1RM
WOD
3 rounds for max sit ups
20 sec side plank
20 sec plank
20 sec side plank
30 sec sit ups
30 sec rests
Tuesday, June 16
WOD
Partner Kelly
5 rounds for time of:
400m run
30 box jumps, 20/24
30 wall ball shots, 20/14
*30m Time Cap
Wednesday, June 17
WOD
EMOM for 24 Minutes
1. 10 Push Ups + 8 Lunges
2. Max Cal Row
3. Rest
Thursday, June 18
STRENGTH
Overhead Squat 5 x 5
WOD (See 06.18.25)
AMRAP in 5 minutes
20 Double Unders
20 Air Squats
Friday, June 19
STRENGTH
Strict Pull Ups
WOD
AMRAP in 12 Minutes
1,2,3… Strict Pull Ups
12 Single DB Box Step Overs, 24/20 45/30
14 Alt DB Snatch
16 N-Ups
ACTIVE RECOVERY
25 Minutes (reps for quality):
2 Minutes Easy Bike
12 Light KB Swings
8 Scap Pull-Ups
10 KB Sumo Deadlifts
100m Jog
12 Banded Lat Pull Downs
14 Glute Bridges