CrossFit Aspire Strong WODs

Monday, May 1st
Back Squat
1×8 @ 65%
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%

Power Clean + Clean
1 @ 60% of PC 1RM
1 @ 70%
1 @ 75%
1 @ 80%
4 @ 85%

3 Rounds
10 Power Clean & Jerks (135/95)
15 Pull-ups
20 Push-ups
25 Air Squats

Every :20 for 20 Rounds (10×5 of each)
5 Toes to Bar – try to stay unbroken
5 Burpees
– alternate movements
– the goal here is to maintain fluid T2Bs while fatigue accrues

Wednesday, May 3rd
Split Jerk 3, 3, 3, 3, 3
Perfect reps only
between 60-80% of 1RM

3 Rounds
25 Wallballs
20 KB Swings
15 Box Jumps (30”/24”)
10 Thrusters (95/65)

Extra Credit:
3 Rounds
Every 5 minutes
750/600m Row @ 90% effort
Max HSPU in 2 sets

Friday, May 5th
Back Squat
1×8 @ 65%
1×8 @ 70%
1×8 @ 75%
1×8 @ 80%

Power Snatch + Snatch
1 @ 60% of PS 1RM
1 @ 70%
1 @ 75%
1 @ 80%
4 @ 85%

6 Rounds
200m Run
7 Hang Power Snatches (75/55)
7 Bar-hop Burpees

Extra Credit:
3 Rounds
20 Pistols, alternating
15 GHD Sit-ups

Saturday, May 6th
Before Regular Class…
Deadlift 4×4
@60-70% of 1RM
Controlled descent
No bounce
Aim for perfect reps

With Regular Classes…
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)