CrossFit Aspire Strong WODs

Monday, June 26th
Back Squat – deload
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%

Touch-and-go Power Snatches
7 sets of 3, ascending

AMRAP in 12
30 Double Unders
10 Front Squats (155/105)
10 CTB Pull-ups

Extra Credit:
Every 3 Minutes for 12 Minutes
15 Burpees to 12″
2 Legless Rope Climbs

Wednesday, June 28th
Touch-and-go Power Cleans
7 sets of 3, ascending

3 Rounds
12 Power Cleans (115/80)
9 Push Jerks
400m Run

Extra Credit:
Every 4 Minutes for 12 Minutes
30/20 Calorie Bike
10 Ring Dips

Friday, June 30th
Back Squat – deload
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%

Strict HSPU
5×5, deficit if possible

3 Rounds
10 Wallballs (30/20)
10 KB Swings (70/45)
10 Box Jumps (24/20)
10 DB Push Presses (45s/35s)
10 Burpees
– rest :90 sec

Extra Credit:
5 Rounds
Row 20/15 Calories
1 Max Set of UB Toes to Bar
Rest :60

Saturday, July 1st
Snatch 1RM

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

Extra Credit:
3 Rounds
15 GHD Sit-ups
400m Run