This Week’s WODs – CrossFit Aspire

Monday, May 22nd
1 “Squat” Clean
Every :60 x 12

Partner WOD
AMRAP in 20
10 Cleans(115/80), Alternating
20 Calorie Row
30 Box Jumps

Rx+ (155/105)

Tuesday, May 23rd
Front Squat + Back Squat 3+3

3 Rounds
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Air Squats
400m Run

Wednesday, May 24th
Push Press 3

EMOM x 16
Min 1: 12 DB Front Rack Lunges
Min 2: 12 DB Push Presses
Min 3: 12 DB Box Step Ups
Min 4: :40 sec Plank Hold

Thursday, May 25th
Power Snatch + OHS 2+2

AMRAP in 10
7 Hang Power Snatches (75/55)
7 Overhead Squats (75/55)
21 Double-Unders

Summer Abs Cash Out:
4 Rounds
:30 sec Medball Russian Twists
:30 Hollow Rocks
:30 sec Rest

Friday, May 26th
Split Jerk
OTM 7 x 2
– use 70% of 1RM

4 Rounds
7 HSPUs
14 Wallballs
200m Row/Run, alternate

Saturday, May 27th
Hexbar Deadlift 4

3 Rounds
400m Run
21 KB Swings
12 Burpees

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