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WODs May 1-5 at CrossFit GBAR3

CrossFit GBAR3, benchmark WODs, Cinco de Mayo

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Monday, May 1
BENCHMARK WOD: FRAN (see 06.20.16 WOD)
21-15-9
thrusters, 95/65
pull ups

Tuesday, May 2
STRENGTH
8 x 3 position power clean (high hang, low hang, from the ground)
WOD
AMRAP in 5 minutes
2-4-6-8 …
SDHP, 75/55
push press

Wednesday, May 3
BENCHMARK WOD: THE GHOST (see 05.05.16 WOD)
6 rounds for max reps
1 min. row, cal.
1 min. burpees
1 min. DU’s
1 min. rest

Thursday, May 4
WOD
AMRAP in 20 minutes
5 ring dips
10 power cleans, 135/95
15 wall ball shots, 20/14
200m run

Friday, May 5
HAPPY CINCO DE MAYO FUN FRIDAY PARTNER WOD
AMRAP in 15 minutes
Partner #1 does 1 round of:
row 250m
5 DB hang power cleans, 45/30
10 DB front squats
15 DB bench press
Partner #2 as many rounds following the scheme:
1-1, 2-2, 3-3 …
dead lift (75%, partners may use separate bars) + box jump, 24/20
Partners switch after 1 round of the row/DB complex is completed and continue in the rep scheme for the DL/box jumps (i.e. if partner #2 finishes 4 dead lifts and 1 box jump, then partner #1 takes over with 3 more box jumps, then does 5 dead lift + 5 box jumps, etc.)

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