CrossFit Aspire Strong WODs

Monday, July 31st

Shoulder Press
– Warm up as needed, then
EMOM 10×2
– As Heavy As Possible

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test*
50/35 Cal Row
3 Rounds Bergeron Beep Test*
50/35 Cal Row
3 Rounds Bergeron Beep Test*

* Bergeron Beep Test
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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

Wednesday, August 2nd

Back Squat
– Speed reps
EMOM 10×2 @ 50% of 1RM
– As Fast as Possible

7 sets of…
Full Snatch + 2 Hang Snatches
– As Heavy As Possible
– Weight can move up and down across seven sets
– Rest 2:00 between sets

AMRAP in 8
8 KB Swings (70/45)
8 Box Jumps (30/24)
8 Reverse Lunges (Front Rack)
8 Front Squats (95/65)

Extra Credit:
Every :30 for 16 Rounds (8×5 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

Friday, August 4th
Bench Press 10 RM
– Warm up with 10s
– Use a spotter

Weighted Pull-ups 5, 5, 5, 5, 5

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

Extra Credit:
5 Rounds
Every 3 minutes
300/250m Row @ 90% effort
1 set of Max Rep HSPUs

Saturday, August 5th

5 sets of…
5 x Power Clean and Push Jerks
– use @ 70%+
– Drop and reset between reps
– Minimal rest between reps
– Rest 2:00 between sets

3 Rounds
10 Deadlifts (275/175)
50 Double-unders

AMRAP in 20
Run 200m
1 Rope Climb
– Legless if possible