CrossFit GBAR3 WODs
Monday, May 1
WOD: THE GHOST (see 10.27.22)
6 rounds of max reps
1 minute row, cal.
1 minute burpees
1 minute DU’s
1 minute rest
Tuesday, May 2
STRENGTH
back squat 5-5-3-3-2-1-1
WOD (see 05.03.22)
AMRAP in 10 minutes
3-6-9 …
knees to elbows
DB DL, 45/30
DB push press
Wednesday, May 3
WOD (see 05.06.22)
4 rounds for time,
5 power cleans, 135/95
25 wall ball shots, 20/14
5 power cleans
25 KB swings, 55/40
Thursday, May 4
STRENGTH
8 x hang squat snatch + squat snatch
WOD
20-18-16-14-12-10-8-6-4-2
1-arm alt DB snatch, 45/30
sprint 100m after each set
Friday, May 5
WOD (see 05.04.22)
21-15-9
thrusters, 95/65
pull ups
push ups
row, cal.