CrossFit Aspire Strong WODs

Monday, September 11th

9/11 Tribute WOD

2001m Row or 2001m Run
11 Box Jumps
11 Thrusters (95/65)
11 Burpee CTB Pull-ups
11 Power Cleans (185/115)
11 HSPUs
11 KB Swings
11 Toes to Bar
11 Deadlifts (185/115)
11 Push Jerks (95/65)
2001m Row or 2001m Run

Extra Credit:
OTM x 12
Power Snatch + OHS

Wednesday, September 13th

Back Squat – Week 3
65% x 8
75% x 6
85% x Max Reps

5 Rounds
3 Hang Power Cleans (135/95)
3 Front Squats
3 “squat” Cleans
250m Row

Extra Credit:
10 Rope Climbs
– not for time
– work on technique efficiency

Friday, September 15th

Bench Press 3, 3, 3
Barbell Row 6, 6, 6

AMRAP in 12
7 Push Presses 135/95
14 Box Jump Overs 24/20
21/15 Calorie Row

Extra Credit:
Every 3 min for 12 min
400m Run

Saturday, September 16th

Snatch Balance 3RM

21-15-9
“Squat’ Snatches (95/65)
CTB Pull-ups

Extra Credit:
3 Rounds
15 GHD Sit-ups
10 Good Mornings
6 Turkish Get-ups (3/3)