CrossFit GBAR3 WODs
Monday, March 18
STRENGTH/WOD
EMOM for 8 minutes
ODD: 2 back squats
EVEN: 5 DB push press, 45/30
rest 4 minutes
EMOM for 8 minutes
ODD: 2 deadlifts
EVEN: 5 DB bench press, 45/30
Tuesday, March 19
WOD
run 800m
21 box jumps, 24/20
21 OH squats, 95/65
21 toes to bar
run 400m
15 box jumps
15 OH squats
15 toes to bar
run 200m
9 box jumps
9 OH squats
9 toes to bar
Wednesday, March 20
STRENGTH
2 position power snatch x 10
choose 1:
power snatch + hang power snatch = POWER DEVELOPMENT
hang power snatch + power snatch = TECHNIQUE DEVELOPMENT
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
alt DB snatch, 50/35
ring push ups
Thursday, March 21
WOD
3 rounds
10 power cleans, 135/95
12 slam balls, 30/20
row 750m
Friday, March 22
WOD (see 03.24.23)
DB DIANE
21-15-9
DB deadlifts, 45/30
handstand push ups
rest 2 minutes
DB ELIZABETH
21-15-9
DB squat cleans, 45/30
ring dips