This Week’s WODs – CrossFit Aspire

Monday, September 18th
Paused Back Squat 3
– controlled descent
– 1 sec pause
– no bounce

3 Rounds
400m Run
25 Sit-ups
15 Front Squats (75/55)

Tuesday, September 19th
Power Snatch + OHS + Snatch
Every :75 x 12

5-4-3-2-1
Power Snatches
Overhead Squats
“squat” Snatches
20 Double-unders each round
– Rx 60%
– Rx+ 135/95

Wednesday, September 20th
Shoulder Press
– alternated with
Seated Sled Pulls

4 Rounds
10 Pull-ups
15 Push-ups
20 Box Jumps
250m Row

Thursday, September 21st
Front Squat 3

EMOM x 12
:40 sec Pistols
:40 sec Hollow Rocks
:40 sec HSPUs

Friday, September 22nd
Hang Power Clean
OTM 5×3
– Light / fast
Power Clean
OTM 10×1
– Chase technique, not PRs

5 Rounds
6 Power Cleans
15 Wallballs
– Rx 60%
– Rx+ 155/105

Saturday, September 23rd
Push Press 3

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

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