CrossFit GBAR3 WODs
Monday, Mar 9
STRENGTH
Sumo Deadlift 3-3-3-2-1
WOD (See 02.26.25)
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
shoulder press, 95/65 (rack)
Tuesday, Mar 10
WOD (See 03.06.24)
200m run
200m med ball carry, 20/14
20 wall ball shots, 20/14
20 KB swings, 55/40
20 DB bench press 45/30
200m run
200m KB carry
20 wall ball shots
20 KB swings
20 DB bench press
200m run
200m DB farmer’s carry
20 wall ball shots
20 KB swings
20 DB bench press
Wednesday, Mar 11
STRENGTH/WOD
With a Running Clock up to 21 Minutes:
Every 90s for 8 Rounds
1 Clean High Pull + 1 Hang Power Clean + 1 Front Squat
3 minute rest (Minutes 12-15)
6 Minute AMRAP (minutes 15-21)
5 Hang Power Cleans, 115/85
10 Box Jumps, 24/20
Thursday, Mar 12
WOD
EMOM for 20 Minutes
Option A
1. Max Calorie Row
2. 10 Plank Rows 45/30
3. 12 Alt V-Ups
4. 20 Double Unders
5. 30 Second Plank Hold
Option B
1. 10/8 Calorie Row
2. 10 Ring Rows
3. 12 Alt V-Ups
4. Max Single Unders
5. 30 Second Plank Hold
Option A: Standard WOD
Option B: Reduced load option for Open Participants
Friday, Mar 13
WOD: CROSSFIT OPEN 26.3
FRIDAY NIGHT LIGHTS
Active Recovery
Each Circuit: Repeat for 10 minutes, then rest 1 minute
Circuit 1
8 Tempo Banded Squats (3-1-2)
10 Good Mornings (BW or Empty Bar)
8 Scap Pull Ups
10 Strict Press (Empty Bar)
Circuit 2
1 minute easy row
10 Banded Marches
10 Tempo Deadlifts (3-1-3, Empty Bar)
20 Second Dead Hang