CrossFit Aspire Strong WODs

Monday, May 8th
Back Squat
1×8 @ 65%
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%

Clean Pull + Clean + Jerk
1 @ 60% of C&J 1RM
1 @ 70%
1 @ 75%
1 @ 80%
4 @ 82.5%

15-12-9
Thrusters (115/80)
400m Run

Extra Credit
Every :30 for 5 Minutes
5 UB Chest to Bar Pull Ups

Wednesday, May 10th
Bench Press 5, 5, 5
– alternated with
Pendlay Row 5, 5, 5

4 Rounds
21/17 Calorie Row
15 Box Jumps (24/20)
9 DB Squat Cleans (45s/30s)

Extra Credit
4 Rounds
Every 3 Min…
400m Run
1 x Max Muscle-ups

Friday, May 12th
Back Squat
1×6 @ 65%
1×6 @ 75%
1×6 @ 80%
1×6 @ 80%

Snatch Pull + Snatch + OHS
1 @ 60% of Snatch 1RM
1 @ 70%
1 @ 75%
1 @ 80%
4 @ 82.5%

AMRAP in 12
2 Hang Power Snatch (135/95)
5 Pull-ups
7 Wallballs
9 KB Swings (55/35)

Extra Credit:
EMOM for 8 Min
Strict HSPUs
4-8 Reps On The Minute
– choose a # you can keep for 8 min

Saturday, May 13th

9am Aspire Fun Day!

WOD 1:
In 6 minutes, establish a 1RM Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 BTN shoulder to overhead.

— or —

in 10 minutes, establish BOTH
1RM Snatch & 1RM Clean & Jerk

WOD 2:
5 Rounds
1 Rope Climb
12 Sledgehammer Strikes on Tire (6L/6R)
200m Run

WOD 3:
Team Prowler Push
Team of 3, down street and back with +90/50 lbs (2 45s or 2 25s)

WOD 4:
400m weighted Sled Drag

WOD 5:
Landmine Press 10RM (5/5)?

WOD 6:
Chipper… (subject to change)
100 Dubs
50 Wallballs
40 KB Swings
30 Calorie Row
20 Box Jumps
10 HSPUs or 5 Wall Walks
5 Muscle-ups or 10 Ring Dips

BBQ & Games after the workouts! Bring something to drink, or a snack. We’ll grill burgers and provide some food. We’ll play cornhole, big Jenga, etc.

Families welcome!