CrossFit Aspire Strong WODs

Monday, June 12th
Back Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%

Snatch technique work
Every :30 for 10 min
1 Snatch @ 70% of 1RM

Metcon with regular classes…
“Justin”
3 Rounds
7 Thrusters (135/95)
14 Pull-ups
49 Double Unders

Extra Credit:
EMOM x 10
One UB set of 1-10 STRICT HSPUs
Pick a # and stick to it for all 10 rounds

Wednesday, June 14th
Bench Press 5RM

Weighted Pull-up 3RM

4 Rounds
10 DB Front Rack Lunges
10 DB Push Presses
10 Box Jumps
10 Slamballs

Extra Credit:
Every 4 Minutes for 12 Minutes
Bike 40/25 Calories
15 Toes to Bar

Friday, June 16th
Back Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%

3 Rounds
9 “squat” Cleans (135/95)
15 Bar-hop Burpees
21 KB Swings

Extra Credit:
4 Rounds
15 GHD Sit-ups
18/12 Calorie Row Sprint
– rest :60

Saturday, June 17th
Power Clean
Every :30 for 10 min
1 Power Clean @ 70-80% of 1RM

Sled Drags
10 x 50ft
– rest as needed
– Walking, not running
– alternate between forward and backward drags

3 Rounds
10 Front Squats (135/95)
10 Push Jerks
50 Double-unders

Extra Credit:
EMOM x 10
One UB set of 1-6 Strict Ring Dips
Pick a # and stick to it for all 10 rounds