CrossFit GBAR3 WODs
Monday, Sept 22
STRENGTH
power snatch 10 x 1
WOD (see 04.15.25)
AMRAP in 10 minutes
30 DU’s
15 power snatch, 75/55
Tuesday, Sept 23
WOD
10-9-8-7-6-5-4-3-2-1
hang power clean, 135/95
EVEN: chest to bar pull ups
ODD: handstand push ups
100m DB carry after each round, 45/30
Wednesday, Sept 24
WOD
AMRAP in 20 minutes
row 15/12 cal
8 DB thrusters, 50/35
8 toes to bar
Thursday, Sept 25
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 08.18.22)
4 x 400m run, rest exactly 3 minutes between runs
Friday, Sept 26
WOD (see 09.26.24)
5 x 2 minute rounds, rest 1 minute between rounds
20 KB swings, 55/40 + max reps wall ball shots, 20/14
20 KB swings + max reps box jumps, 24/20
20 KB swings + max reps DB push press, 45/30
20 KB swings + max reps slam balls, 30/20
20 KB swings + max reps KB SDHP