CrossFit GBAR3 WODs
Monday, May 4
STRENGTH
10 x 90 Second Rounds
1 Pause Front Squat + 1 Front Squat
WOD
4 Rounds
200m Run
10 DB Power Cleans, 45/30
10 DB Front Squats
Tuesday, May 5
WOD
4 x 4 Minute Rounds, Rest 2 mins between rounds:
6 Lateral Burpees
8 Hang Power Snatch, 95/65
10 Single DB Box Step Overs, 45/30
14 Butterfly Sit Ups
Max Meter Row, in remaining time
Wednesday, May 6
STRENGTH
Clean & Jerk 5-3-3-2-2
WOD
AMRAP in 7 mins
8 Shoulder to OH, 75/55
25 Double Unders
Thursday, May 7
WOD (See 05.09.25)
run Kluge Lakes Lane
5 rounds of Cindy
run 800m
3 rounds of Cindy
run 400m
1 round of Cindy
Friday, May 8
WOD (See 04.23.25)
3 rounds, 1 minute rest between rounds
AMRAP in 5 minutes
3 wall walks
6 deadlifts, 185/115
9 box jumps, 24/20
ACTIVE RECOVERY
EMOM for 24 Minutes
1. Row (60%)
2. 12 Dead Bugs (6 ea. side)
3. 10-12 Goblet Squats (Light KB)
4. 10 Banded Pull Aparts + 8 Scap Push Ups
5. 12 Slow Box Step Ups (Option: w/ light KB)
6. 10 Single Leg RDL Reach (ea. side)