CrossFit GBAR3 WODs
Monday, Sept 1
LABOR DAY
ONE CLASS TODAY AT 8:30 AM
Tuesday, Sept 2
STRENGTH
8 x shoulder press + push press + push jerk + split jerk
WOD
10-1 lateral burpees
1-10 deadlifts, 205/135
Wednesday, Sept 3
STRENGTH
8 x hang power clean + power clean + squat clean
WOD
AMRAP in 11 minutes
10 wall ball shots, 20/14
9 KB swings, 55/40
8 DB S2OH, 50/35
Thursday, Sept 4
WOD
4 rounds
row 500m
20 ring rows
20 single DB box step overs, 45/30–24/20
rest 2 minutes between rounds
Friday, Sept 5
WOD: Snatch Chief (see 01.21.25)
5 rounds, 1 minute rest between rounds
AMRAP in 3 minutes
3 power snatch, 115/75
6 push ups
9 squats