CrossFit Aspire Strong WODs

Monday, August 28th

With Regular Classes…

“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in remaining time
10:00 – 13:00
Rest
13:00 – 20:00
800m Run
Max Power Snatches (115/80) in remaining time
20:00 – 23:00
Rest
23:00 – 27:00
400m Run
Max Thrusters (95/65) in remaining time

Extra Credit:
Every 3 Minutes for 12 Minutes
12 KB Snatches
6 Bar Muscle Ups

Wednesday, August 30th
Barbell Row 8
– directly into…
Bench Press 8
– Directly into
Evil Wheels 8
– rest 2 min

AMRAP in 6
6 Push Presses(95/65)
6 CTB Pull-ups

Extra Credit:
4 Rounds:
40 Double Unders
8 Kipping Ring Dips
Rest :60

Friday, September 1st
Back Squat
55%x12
65%x10
75%xMax Reps

2 Rounds
25 Deadlifts (185/135)
50 Wallballs (20/14)
75/50 Calorie Bike

Extra Credit:
EMOM for 10 Minutes
1-10 UB Kipping Handstand Push-Ups

Saturday, September 2nd
Clean & Jerk 6 reps @ 80% of 1RM

4 Rounds
5 “squat” Snatches (135/95)
10 Box Jumps (30/24)
5 Bar Muscle-ups
200m Run

Extra Credit:
10 Rope Climbs