CrossFit Aspire Strong WODs

Monday, September 18th

Paused Back Squat 3
– controlled descent
– 1 sec pause
– no bounce

3 Rounds
400m Run
15 Toes to Bar
15 Front Squats (95/65)

Extra Credit:
5×5 Strict HSPUs
– deficit if possible

Wednesday, September 20th

10x, ascending weights
– rest as needed between attempts
3 Power Cleans
3 Front Squats
3 Push Jerks

4 Rounds
400m Run
Max unbroken CTB Pull-ups

Extra Credit:
3 Rounds
50 Double-unders
3 Rope Climbs

Friday, September 22nd
Push Jerk + Split Jerk
– 5 heavy sets

4 Rounds
18 Wallballs
15 Calorie Row
12 Heavy KB Swings
9 Push Jerks (115/80)
– rest :60 sec

Extra Credit:
4 Rounds
15 GHD Sit-ups
12 Pistols, alternating

Saturday, September 23rd
Snatch
8 x 1 @ 80-85% of 1RM

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Extra Credit:
Ring MU Skill Work