CrossFit Aspire Strong WODs

Monday, May 22nd
Back Squat
1×5 @ 70%
1×5 @ 80%
1×2 @ 85%
1×3 @ 90%
1×1 @ 100%
– Don’t test new 1RM, just try to match your previous 1RM today!

Hang Clean + Clean
1 @ 50% of 1RM
1 @ 55%
1 @ 60%
2 @ 65%
2 @ 70%

6 Rounds
4 “Squat” Cleans (185/125)
8 Toes to Bar
12 Box Jump Overs 24/20″

Extra Credit:
4 Rounds
Every 3 minutes
Row 400/300m
R1 – up to 15 UB CTB Pull-ups
R2 – up to 12 UB CTB Pull-ups
R3 – up to 9 UB CTB Pull-ups
R4 – up to 6 UB CTB Pull-ups

Wednesday, May 24th
Split Jerk 2, 2, 2, 2, 2

4 Rounds
7 Deadlifts (275/175)
14 Bar-hop Burpees
21/15 Cals on Bike

Extra Credit:
5 Rounds
15 UB Wallballs 20/14
1-5 UB Muscle Ups
Rest :60

Friday, May 26th
Back Squat
1×4 @ 70%
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%

Hang Power Snatch + Power Snatch
1 @ 50% of 1RM
1 @ 60%
2 @ 70%
4 @ 80%

“Nancy”
5 Rounds
400m Run
15 OHS (95/65)

Extra Credit:
5 Rounds
6 High Box Jumps
Max Kipping Handstand Push-Ups
:60 sec rest

Saturday, May 27th
Bench Press 3×5

3 Rounds
10 DB Power Snatch + OHS, alternating sides
15 CTB Pull-ups
50 Double-unders

Extra Credit:
4 Rounds, not for time
50ft Handstand Walk
20 Pistols
10 GHD Sit-ups