CrossFit GBAR3 WODs
Monday, Sept 14
STRENGTH
Bench Press 3×5
Tempo Bench Press 3×3
WOD (See 02.05.25)
AMRAP in 10 minutes
2-4-6-8…
Burpees
Power Cleans, 135/95
Tuesday, Sept 15
WOD
EMOM for 20 Minutes
1. 100m Run
2. 10 Box Jump Overs, 24/20
3. Max Pull ups
4. Rest
Wednesday, Sept 16
STRENGTH
Back Squat
3 @ 50% 1 R.M.
3 @ 60% 1 R.M.
3 @ 75% 1 R.M.
Then, find your current 1 rep max
WOD
AMRAP in 5 Minutes
10 Slam Balls, 30/20
10 Sit Ups
Thursday, Sept 17
WOD
750/600m Row
30 Reverse Lunges
30 Push Ups
30 Hang Power Snatches, 75/55
40 Double Unders
20 Hang Power Snatches
20 Push Ups
20 Reverse Lunges
750/600m Row
Friday, Sept 18
WOD
AMRAP in 22 Minutes
400m Run
8 DB Deadlifts 45/30
8 Single DB Box Step Overs
2, 4, 6… Ring Rows
ACTIVE RECOVERY
Continuous work, 24-30 mins:
Bike 1 minute (60% effort)
10 Banded OH Reaches
10 Banded Face Pulls
10 Empty Barbell Russian Deadlifts
12 Front Rack Lunges
15 Sit Ups
30 Second Child’s Pose Hold