CrossFit GBAR3 WOD
Monday, Nov 13
STRENGTH
clean and jerk 10 x 1
WOD
10-8-6-4-2
1-arm DB hang clean and jerk, 50/35
pistols
Tuesday, Nov 14
WOD (see 11.15.22)
AMRAP in 17 minutes
20 wall ball shots, 20/14
20 SDHP, 75/55
20 box jumps, 24/20
20 push press, 75/55
20 cal row
Wednesday, Nov 15
WOD: HELEN (see 11.17.22)
3 rounds
run 400m
21 KB swings, 55/40
12 pull ups
Thursday, Nov 16
STRENGTH
squat snatch 10 x 1
WOD (see 11.14.22)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
hang power snatch, 75/55
Friday, Nov 17
WOD
row 1000m
100 squats
50 DB bench press, 45/30
row 500m
50 squats
25 DB bench press