CrossFit Aspire Strong WODs

Monday, May 15th
Back Squat
1×6 @ 70%
1×6 @ 80%
1×3 @ 90%
1×2 @ 95%

Power Clean + Clean
1 @ 60% of PC 1RM
1 @ 70%
1 @ 75%
1 @ 80%
4 @ 87.5%

10 Rounds
5 Thrusters (95/65)
5 Pull-ups
– use today to improve pull-up rhythm and consistency.
– CTB / Butterfly / whatever you need to improve upon
– everything should be unbroken

Extra Credit:
Every 2 Minutes for 12 Minutes:
Row 200m
1 set of Max Strict Ring Dips

Wednesday, May 17th
BTN Split Jerk 1RM

Every 4 minutes for 20 minutes
200m Run
10 Deadlifts (185/125)
10 Bar-hop Burpees

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

Friday, May 19th
Back Squat
1×4 @ 75%
1×4 @ 80%
1×4 @ 80%
1×4 @ 80%

Power Snatch + Snatch
1 @ 60% of PS 1RM
1 @ 70%
1 @ 75%
1 @ 80%
4 @ 87.5%

4 Rounds
50 Double-unders
10 Push Jerks (135/95)

Extra Credit:
EMOM for 8 Min
Bar Muscle-ups
1-5 Reps On The Minute
– choose a # you can do UB reps for 8 min

Saturday, May 20th
Deadlift 4×4 @ 70-75% of 1RM
– no bounce
– perfect reps

3 Rounds
400m Run
15 OHS (95/65)
15 Pull-ups

Extra Credit:
3 Rounds
50ft Handstand Walk
20 Pistols, alternating