CrossFit GBAR3 WODs
Monday, Sept 28
STRENGTH:
3 x 3 @50%, 60%, 75% 1 R.M.*
Find 1 R. M.
*Utilizing previously known 1 R.M.
WOD/AWOD (See 10.15.25)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
Deficit Reverse Lunges, 45# plate
Pull Ups
Tuesday, Sept 29
WOD (See 09.16.25)
AMRAP in 20 minutes
5 deadlifts, 225/155
10 KB Swings, 55/40
15 Wall Ball Shots, 20/14
200m Med Ball Carry
Wednesday, Sept 30
WOD
4 Minutes
Row Max Meters
Rest 1 Minute
AMRAP in 6 Minutes
8 Ring Rows
10 Hand Release Push Ups
12 MB Russian Twists, 20/14
Rest 1 Minute
Repeat
Thursday, Oct 1
WOD
4 Rounds for Time
400m Run
25 Sit Ups
15 Box Jumps, 24/20
10 Back Squats (50% 1RM)
Friday, Oct 2
STRENGTH/WOD
EMOM for 21 Minutes
1. Power Clean + Push Jerk + Thruster (building)
2. Max Bar Facing Burpees
3. Rest
ACTIVE RECOVERY
25-28 Minutes, Reps for Quality:
2 Minutes Bike
10 (light) Tempo KB Goblet Squats
12 Box Step Ups
8 KB Single Leg RDL (ea. leg)
12 Plank Toe Touches
10 Box Tricep Dips