CrossFit Aspire Strong WODs

Monday, April 24th
Back Squat
1×8 @ 65%
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%

Clean Pull + Clean + Jerk
1 @ 50% of C&J 1RM
1 @ 60%
1 @ 70%
1 @ 75%
4 @ 80%

3 Rounds
5 Front Squats (135/95)
10 Jerks (135/95)
15 Pull-ups
20 KB Swings
50 Dubs

Extra Credit:
3 Rounds
5-10 GHRs
15 GHD Sit-ups, strict

Wednesday, April 26th
Deadlift 5×3 @ 80% of 1RM
– Concentrate on speed and set-up position

Strict deficit HSPUs 3 x 5

“The Chief”
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
– Rest 1 minute. Repeat for a total of 5 cycles.

Friday, April 28th
Back Squat
1×10 @ 60%
1×10 @ 65%
1×8 @ 70%
1×8 @ 75%

Snatch Pull + Snatch + OHS
1 @ 50% of Snatch 1RM
1 @ 60%
1 @ 70%
1 @ 75%
4 @ 80%

Regular CrossFit Aspire Metcon…
– Try to hop in with class today if you can
Partner WOD
4 Rounds
400m Run
500m Row
– One partner rows while the other runs

Extra Credit:
5 Rounds
Max Strict Pull-ups
– Weighted if you have 10+ reps
Max Strict Ring Dips

Saturday, April 29th
Skill Work:
Handstand Walks
Ring Muscle-ups

AMRAP in 7
7 Deadllifts (95/65)
7 Push Jerks
7 Bar-hop burpees
— res 2 min —
AMRAP in 5
5 Deadllifts (135/95)
5 Push Jerks
5 Bar-hop burpees
— res 2 min —
AMRAP in 3
3 Deadllifts (185/125)
3 Push Jerks
3 Bar-hop burpees