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CrossFit GBAR3 WOD

Monday, June 19
STRENGTH
OH squat 5 x 5
WOD
21-15-9
1-arm DB snatch, 45/30
knees to elbows
1-arm DB snatch
sit ups

Tuesday, June 20
WOD (see 06.22.22)
row 1000m
21 shoulder press, 95/65
row 1000m
21 push press
row 1000m
21 push jerk

Wednesday, June 21
WOD
AMRAP in 18 minutes
5 deadlifts, 225/155
10 box jumps, 24/20
5 deadlifts
10 wall ball shots, 20/14
200m run

Thursday, June 22
STRENGTH
8 x 3 position power clean: high hang, low hang, ground
WOD
25 DU’s
25 pull ups
then,
5 rounds
sprint to grate
10 jump squats
sprint to start
10 DB hang power cleans, 45/30
then,
25 DU’s
25 pull ups

Friday, June 23
WOD
3 rounds
21 KB swings, 55/40
15 DB bench press, 45/30
9 squat cleans, 135/95
3 bar facing burpees

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13615 Kluge Rd, Ste 400, Cypress, TX 77429

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