CrossFit Aspire Strong WODs

Monday, August 7th
Power Clean + Clean
Every 2 min x 8
– build to 80% of 1RM

“Muscle-up Clean Ladder”
8 Rounds
4 Bar Muscle-ups
2 Cleans, ascending weight
– use 55% 60% 65% 70% 75% 80% 85% 90%
– scale Bar Muscle-ups as needed

Extra Credit:
Every 3 Minutes for 12 Minutes
Run 400m
1 Max Set of Toes to bar

Wednesday, August 9th

with regular classes…

Back Squat 6

“Boat Race”
3 Rounds
500m Row
400m Run
Rest 3:00 between rounds

Extra Credit:
EMOM for 8 Minutes
Strict Handstand Push Ups
Either 4, 6, or 8
Reps On The Minute

Friday, August 11th
Push Press 3RM
– max Reps @ 80%
– max Reps @ 70%

Amanda
9-7-5 reps for time of:
Muscle-ups
Squat Snatches (135/95)

Extra Credit:
Every 2 Minutes for 12 Minutes
Row 250/200m
1 Max Set of Strict Ring Dips

Saturday, August 12th

“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight