CrossFit Aspire Strong WODs

Monday, July 17th
With Regular Classes…

Power Clean & Push Jerk
Every :60 sec x 12

800m Run
30 Power Clean & Jerks (135/95)
800m Run

Extra Credit:
AMRAP in 7
20 Double Unders
6 CTB Pull-ups
40 Double Unders
12 CTB Pull-ups
60 Double Unders
18 CTB Pull-ups
(Go back to 20/6 and continue.)

Wednesday, July 19th
Back Squat 5×3 @ 75% of 1RM

Bench Press 3RM
– max reps @ 80% of 3RM

AMRAP in 10
7 Deadlifts (275/175)
14 Calorie Row
21 Wallballs (20/14)

Extra Credit:
50 Strict HSPUs
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap

Friday, July 21st

With Regular Classes…

8 Rounds
1-5 Strict Pull-ups (Weighted if possible)
5 Push Presses (ascending weights)
15 Hollow Rocks / 15 medball Russian Twists, alternating
200m Run
– rest :90 sec

Extra Credit:
Front Squat 3, 3, 3, 3 – preferably before class

Saturday, July 22nd
Snatch EMOM x 20
1 rep a minute
Start with 60% of your 1RM
– add 5 lbs after each successful lift
– subtract 10 lbs after each miss

“30 30 30”
30 Power Clean & Jerks
30 Power Snatches
30 Thrusters
Rx (135/95)