CrossFit GBAR3 WODs
Monday, June 9
STRENGTH
10 x 90 second rounds, increase load each round
squat clean + front squat + split jerk
WOD
tabata row
Tuesday, June 10
WOD (see 06.11.24)
10-9-8-7-6-5-4-3-2-1
EVEN
OH squats, 95/65
pull ups
push ups
box jumps, 24/20
ODD
power snatch
toes to bar
ring dips
box jumps
Wednesday, June 11
STRENGTH (see 06.12.24)
standing broad jump
WOD
12 minutes on the clock
1 minute back squat (rack), 155/105
1 minute DB push press, 45/30
2 minutes back squats
2 minutes DB push press
3 minutes back squats
3 minutes DB push press
Thursday, June 12
WOD
3 rounds
50 walking lunges
400m run
30 alt DB snatch, 45/30
20 med ball sit ups, 20/14
10 DB renegade rows, 45/30
Friday, June 13
WOD
row 1000m
then, 3 rounds
15 wall ball shots, 20/14
15 KB swings, 55/40
15 slam balls, 30/20
15 KB SDHP