CrossFit GBAR3 WOD
Monday, Oct 16
STRENGTH
sumo deadlift 5-5-3-3-2-1-1
WOD (see 03.14.23)
10 rounds
10 KB swings, 55/40
10 sit ups
Tuesday, Oct 17
WOD
200m DB carry, 45/30
21 shoulder press, 95/65
15 DB bench press, 45/30
9 SDHP, 95/65
200m DB carry, 45/30
21 push press, 95/65
15 DB bench press, 45/30
9 SDHP, 95/65
200m DB carry, 45/30
21 push jerk, 95/65
15 DB bench press, 45/30
9 SDHP, 95/65
Wednesday, Oct 18
STRENGTH
snatch balance 5-4-3-2-1-1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
hang squat snatch, 75/55
Thursday, Oct 19
WOD
row 1000m
run 800m
20 box jumps, 24/20
row 750m
run 600m
15 box jumps
row 500m
run 400m
10 box jumps
row 250m
run 200m
5 box jumps
Friday, Oct 20
WOD
21-18-15-12-9-6 + 6 burpees each set
wall ball shots, 20/14
med ball sit ups
1-2-3-4-5-6
squat clean + split jerk, 135/95