This Week’s WODs – CrossFit Aspire

Monday, October 9th

Back Squat – Week 7
70% x 6
80% x 4
90% x Max Reps

7 Rounds
7 Toes to Bar
7 Back Squats (95/65)
7 Calorie Row
– Rx+ (135/95)

Tuesday, October 10th

Power Clean
OTM 5×3 – light
OTM 5×2 – medium
OTM 5×1 – Heavy

21-15-9
Deadlifts
Box Jumps (24/20″)
– Use Power Clean weight
– Rx+ (30/24″)

Wednesday, October 11th

Shoulder Press 5

4 Rounds
18 KB Swings
15 Wallballs
12/9 Calorie Row
9 Burpees
– Rx+ sub HSPUs for Burpees

Thursday, October 12th

Chose your level of pull-ups:
L1: 9 x 1-3 strict
L2: 7 x 4-6 strict
L3: 5 x 7+ strict
– Rest 1 Min between each round

30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)

Friday, October 13th

Snatch
OTM 5×3 – very light
OTM 5×2 – light
OTM 5×1 – Medium

CrossFit Games Open 11.1
AMRAP in 10
30 Double-unders
15 Power Snatches
(75/55)
– Scale to 60 singles

Saturday, October 14th

Front Squat 4

4 Rounds
10 Front Squats (95/65)
15 Sit-ups
400m Run
– Rx+ (135/95) Unbroken

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