This Week’s WODs – CrossFit Aspire

Monday, June 26th
Hang Clean
Every :60 x 12
– all reps “squat” cleans

5 Rounds
5 Strict Pull-ups
10 Push-ups
15 Air Squats
20/15 Calorie Row
– Scale up to 3 MUs / 6 HSPUs / 12 Pistols
– 20 min time cap

Tuesday, June 27th
Paused Back Squat 4
– 1 sec pause
– stay tight, no bounce
– Pause reps 1&2 only

18 – 15 – 12 – 9
Front Squats (75/55)
Sit-ups
400m Run

Wednesday, June 28th
Bench Press 4
– Alternated with
Planked Sled Pulls

3 Rounds
– 3 min Up Ladder of
Renegade Rows (Push/pull/pull)
KB Swings
– rest :90 between rounds

Thursday, June 29th
Power Snatch technique review

Jess Schulz B-day WOD
“300%” – courtesy of CFNE
Teams of 3:
100/70 Calorie Row
100 Box Jumps
100 Power Snatches (75/55)
100 Toes-to-Bars
100 Power Snatches (75/55)
100 Box Jumps (24/20″)
100/70 Calorie Row

Friday, June 30th
Barbell Lunge 12
– 6L / 6R, alternating

“Optimus Prime”
AMRAP in 7
Wallballs (20/14)
EMOM: 5 Deadlifts (185/125)
– Rx+ (225/155)

Saturday, July 1st
Front Squat + Push Press + Thruster

Steve’s Club Fundraiser WOD
AMRAP in 10
Partner WOD
40 KB Swings
30 Burpees
20 CTB Pull-ups
10 Front Squats (135/95)

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