CrossFit GBAR3 WODs
Monday, June 17
STRENGTH
E2MOM for 16 minutes
3 bench press
3 deadlifts
WOD
AMRAP in 5 minutes
20 DU’s
20 air squats
Tuesday, June 18
STRENGTH
shoulder press 5 x 3 (find 3 RM)
front squat 5 x 3 (find 3 RM)
WOD
row 250m
15 shoulder press, 95/65
row 250m
15 push press
row 250m
15 push jerk
Wednesday, June 19
WOD
AMRAP in 15 minutes
5 handstand push ups
10 deadlifts, 225/155
15 med ball cleans, 20/14
Thursday, June 20
WOD: HELEN (see 11.15.23)
3 rounds
run 400m
21 KB swings, 55/40
12 pull ups
Friday, June 21
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between stations
wall ball shots, 20/14
box jumps, 24/20
1-arm alt DB snatch, 45/30
slam balls, 30/20
DB bench press, 45/30
assault bike, cal