This Week’s WODs – CrossFit Aspire

Monday, January 22nd

Shoulder Press 5
– or –
Strict HSPU 5
– from deficit if able

10,9,8,7,6,5,4,3,2,1
Push-ups
Air squats
Sit-ups
Burpees
Walking Lunges

Tuesday, January 23rd

Hang Power Snatch
OTM 5 x 2
– light & fast
Power Snatch
OTM 7 x 3,
– touch-and-go
– smooth, not heavy

CrossFit Open 16.3
AMRAP in 7
10 Power Snatches (75.55)
3 Bar Muscle-ups

– or –

AMRAP in 7
10 Power Snatches @ 50%
5 Pull-ups

Wednesday, January 24th

Back Squat 5

AMRAP in 15
5 20” Burpee Box Jumps
15 Wallballs
5 20” Burpee Box Jumps
– :60 sec rest between rounds

Thursday, January 25th

Hex-bar Deadlift 4

CrossFit Open 13.4
AMRAP in 7 of …
3 Power Clean & Jerks
3 Toes-to-bar
6 & 6,
9 & 9
Etc …
Rx (135/95)

Friday, January 26th

Paused Front Squat 2
– controlled descent
– 1 sec pause
– no bounce, stay TIGHT!

On the minute for 15 minutes
Min 1 – 7 Front Squats @ 50%
Min 2 – 10 Pull-ups
Min 3 – 200/150m Row Sprint

Saturday, January 27th

Split Jerk
OTM 7 x 2 @ 70% of 1RM

AMRAP in 12
12 Shoulder to Overhead (95/65)
12 Medball Sit-ups
12 Box Jumps

Become A Member

We can't wait to have you join our community. Get started today.
Join Today!