This Week’s WODs – CrossFit Aspire

Monday, September 24th

“300” – CFNE
10 Rounds
5 Strict Chest to Bar Pull-ups
10 Reps Dumbbell Movement
15 Sit-ups

Round 1 – DB Push Presses
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Presses
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – Alternating DB Snatches
Round 9 – DB Deadlifts
Round 10 – DB Thrusters

Tuesday, September 25th

Power Snatch + OHS
OTM 10 x 1

“Five x Ten”
AMRAP in 10
10 Hang Power Snatches (75/55)
10 Overhead Squats
10 Power Cleans
10 Front Squats
10 Push Presses
– RX+ 95/65

Wednesday, September 26th

Hex-bar Deadlift 3

“Knuckle Sandwich”
25 Burpees
– then
3 Rounds
10 Deadlifts (275/175)
50 Double-Unders
– then
25 Burpees

Thursday, September 27th

Shoulder Press 1RM

“Beth”
AMRAP in 25
400m run
7 Pull-ups
7 Box Jumps
7 Push Presses (95/65)
7 Burpees

Friday, September 28th

Back Squat 5

“Speed Boat” – CFNE
3 Rounds
30/21 Calorie Row
25 Wallballs (14/10)
20 SA DB Hang Clean and Jerks (35/25)

Saturday, September 29th

Push Jerk 2

“The Palindrome”
15 Front Squats (95/65)
400m Run
15 Push Presses
400m Run
15 Thrusters
400m Run
15 Push Presses
400m Run
15 Front Squats

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