CrossFit Aspire Strong WODs

Monday, September 25th

AMRAP in 5
7 power snatches (95/65)
7 Sit-ups
– Rest 5:00
AMRAP in 5
7 power cleans (135/95)
7 burpees
– Rest 5:00
AMRAP in 5
7 deadlifts (185/125)
7 box jumps (24/20)

Extra Credit:
Bench Press 3 RM
– Max Reps @ 90% of 3RM
– Max Reps @ 80%
– between sets, work up to
Weighted Pull-up 3RM

Wednesday, September 27th

Back Squat – Week 5
60% x 10
70% x 8
80% x Max Reps

4 Rounds
3 Power Clean & Jerks @ 75% of 1RM
10 CTB Pull-ups
15 Wallballs
20 DB Walking Lunges (open standards)

Extra Credit:
5 Rounds
200m Run
Max rep set of strict HSPUs

Friday, September 29th
Snatch Pull + Hang Snatch + Snatch
5 sets @ 70-85% of 1RM Snatch

Teams of 3
100 Calorie Row
75 Bar-hop Burpees
75 Front Squats (95/65)
100 Toes to Bar
75 Front Squats (95/65)
75 Bar-hop Burpees
100 Calorie Row

Extra Credit:
OTM x 10
Muscle-ups
– or Alternating minutes of
5 Ring MU kipping Swings
10 Ring Dips

Saturday, September 30th

3 Rounds
10 Deadlifts (275/175)
50 Double Unders

– Rest 5 Min

3 Rounds
10 Squat Cleans (135/95)
250/200m Row

– Rest 5 Min

3 Rounds
10 Hang Power Snatches (95/65)
200m Run