CrossFit Aspire Strong WODs

Monday, August 21st
Back Squat
– Speed reps
EMOM 10×2 @ 55% of 1RM
– As Fast as Possible

3 Rounds
10 Squat Cleans (135/95)
20 Pull-ups
50 Double-unders

Extra Credit:
AMRAP in 7
Burpee Ring Muscle-ups

Wednesday, August 23rd
Push Jerk + Split Jerk 1+1

Weighted Pull-up 2RM

4 Rounds
7 Push Presses (115/80)
10 Burpee Box Jumps (24/20)
14 KB Swings (70/45)

Extra Credit:
Every 5 Minutes for 15 Minutes
Run 800m
1 set of Max Rep Strict HSPUs

Friday, August 25th

With regular classes …

Hang Power Clean 2
– 3-6 Ring MU Kipping Swings between sets

“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)

Extra Credit:
3 Rounds
10 DB OHS (5L/5R)
20 Pistols, alternating

Saturday, August 26th

Power Snatch OTM 20 x 1
+ 5 lbs each successful lift
– 15 lbs each missed lift
– Start with 70 lbs less than 1RM

3 Rounds
12 Deadlifts (225/125)
24 Wallballs
400m Run

Extra Credit:
7 Rounds
7 KB Swings (53/35)
7 CTB Pull-ups
– rest :30 sec