CrossFit Aspire Strong WODs

Monday, June 19th
Back Squat
1×5 @ 60%
1×3 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
TEST 1RM

Snatch technique work
Every :60 for 10 min
2 Snatches @ 70% of 1RM

“Angie”
100 Pull Ups (Scale Reps if needed!!!!)
100 Push Ups (Scale Reps if needed!!!!)
100 Ab Mat Sit Ups
100 Air Squats

Extra Credit:
10 x 100m Row
:60 sec rest

Wednesday, June 21st
Push Jerk 3, 3, 3
– perfect reps. Work on receiving position

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Extra Credit:
3 Rounds
500m/400m Row
5 Bar MUs
– rest 2:00

Friday, June 23rd
Back Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 70%

7 Rounds
1 Rope Climb
5 Front Squats (135/95)
200m Run

Extra Credit:
5 Rounds
5 Strict HSPUs
15 Wallballs 20/14
5 Kipping HSPUs
Rest :90

Saturday, June 24th
With regular classes…

Power Clean
Every :60 x 10

AMRAP in 4
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
– Rest 4:00
AMRAP in 4
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
– Rest 4:00
AMRAP in 4
400m Run
5 Burpees Over Bar
Max Power Cleans (185/125)

Extra Credit:
Weighted Pull-up 3, 3, 3, 3, 3