CrossFit GBAR3 WODs
Monday, Mar 2
STRENGTH
Shoulder Press 3-3-2-2-1-1
WOD (See 03.03.25)
21-15-9
Pull Ups
Push Ups
Slam Balls, 30/20
Box Jumps, 24/20
Tuesday, Mar 3
WOD
4 Rounds For Time
500/400m Row
10 Reverse Lunges
7 DB Push Press, 45/30
20 KB Swings, 55/40
7 DB Push Press
15 Sit Ups
Wednesday, Mar 4
STRENGTH
3x
3 x Squat Snatch + 2 x OH Squat
WOD
20-15-10
Hang Power Snatch, 75/55
10-15-20
Lateral Burpees
Thursday, Mar 5
WOD
E4MOM for 20 Minutes
Option A
400m Run
10 Power Cleans (95/65)
15 Deadlifts
Option B
400m Jog
10 Deadlifts (95/65)
5 Air Squats
5 Push Ups
Option A: Standard WOD
Option B: Reduced load option for Open Participants
Friday, Mar 6
WOD: CROSSFIT OPEN 26.2
Active Recovery
12 Minutes continuous work (first 5 listed movements)
250m easy row
10 Tempo DB Romanian Deadlifts (2s down; 2s up)
10 Plank Shoulder Taps
12 Alternating Step Back Lunges
20-30 second Dead Hang
–
Then, 3 Rounds:
8 Bird Dogs (Per side)
12 Glute Bridges
8 DB Shoulder Press
30sec Side Plank (on each side)
5 Inchworm Push Ups
Rest 30s