CrossFit Aspire Strong WODs

Monday, June 5th
Back Squat
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%

Power Snatch
7×1 @ 80%

10 rounds
2 Power Snatches 135/95
4 Toes-to-bars
6 Box Jump Overs 24 in

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

Wednesday, June 7th
Deadlift 5

4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Extra Credit:
EMOM x 12
One UB set of 1-4 Muscle-ups
Pick a # and stick to it for all 12 rounds

Friday, June 9th
Back Squat
1×5 @ 65%
3×5 @ 75%

Metcon with regular classes…
4 Rounds
Max Rep HSPUs
Max Rep Pull-ups
250m Row
Rest :90 sec
2 scores: time & reps

Extra Credit:
5 Rounds
1:00 on, 1:00 rest
Row for meters

Saturday, June 10th
Clean & Jerk
7×1 @ 80%

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

Extra Credit:
EMOM x 6
1-3 Rope Climbs
Pick a # and stick to it for all 6 rounds