CrossFit GBAR3 WODs
Monday, June 30
STRENGTH
push press 5 x 2
back squat 5 x 2
WOD (see 06.24.24)
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (rack)
air squats
Tuesday, July 1
WOD: 3 TABATA MASH UPS
1. tabata slam ball/KB SDHP mash up 30/20, 55/40
rest 2 minutes
2. tabata KB SDHP/DB push press mash up 45/30
rest 2 minutes
3. tabata DB push press/slam ball mash up
Wednesday, July 2
STRENGTH
bench press 5 x 2
deadlift 5 x 2
WOD
AMRAP in 10 minutes
7 hang power cleans, 135/95
7 push ups
Thursday, July 3
WOD (see 07.03.24)
4 rounds for individual time, rest exactly 3 minutes between rounds
row 500m
15 wall ball shots, 20/14
Friday, July 4
ONE CLASS TODAY AT 8:30 AM
WOD: LUMBERJACK 20 (see 07.04.24)
20 dead lifts, 275/185
run 400m
20 KB swings, 70/55
run 400m
20 OH squats, 115/80
run 400m
20 burpees
run 400m
20 chest to bar pull ups
run 400m
20 box jumps, 24/20
run 400m
20 DB squat cleans, 45/30
run 400m