CrossFit Aspire Strong WODs

Monday, August 14th
“Push Press Lynne”
5 Rounds
1 set of Max Rep Push Presses
– immediately into
1 set of Max Rep Pull-ups
– rest 2-3 min between rounds
– use a weight you can do 10-15 reps in round one
– go all out every round

Extra Credit:
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00

Wednesday, August 16th
Back Squat 5×3 @ 80% of 1RM

Every :30 x 11
1 Power Snatch @ 70-80% of 1RM

3 Rounds
21 Box Jumps (24/20)
15 Power Snatches (95/65)
12 Overhead Squats (95/65)
9 Toes to bar

Extra Credit:
EMOM for 10 Minutes
Bar Muscle Ups
Either 3, 5, or 7
Reps OTM

Friday, August 18th

Bench Press 3RM
– max reps @ 80% of 3RM

10-8-6-4-2
Thrusters (115/80)
25-20-15-10-5
KB Swings (55/35)
50-40-30-20-10
Double Unders

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

Saturday, August 19th

Power Clean 3RM

Metcon with Regular Classes…

“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/125)
12 Barbell Burpees
– Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
– Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees

Extra Credit:
Skill work
10 min of Handstand walks, free standing HSPUs, shoulder taps