This Week’s WODs – CrossFit Aspire

Monday, December 4th

Hang Power Clean
OTM 4×2 – light
Hang Power Clean
OTM 8×1 – ascending weights

On the Minute x 16 (8 Rounds)
Odd Minutes – 200/150m Row
Even Minutes – 3 Power Cleans
– use 65% of today’s HPC

Tuesday, December 5th

“Filthy Fifty”
50 Box Jumps, (24/20”)
50 Jumping Pull-ups
50 KB swings (35/25)
50 Walking Lunge steps
50 Knees to elbows
50 Push Presses (45/35)
50 Good Mornings (45/35)
50 Wallballs (20/14)
50 Burpees
50 Double unders

Wednesday, December 6th

Front Squat 2

10 Rounds (5 each)
Partner WOD
250m Row
3 Man Makers

One person rows, while the other performs 3 Man Makers

Thursday, December 7th

Split Jerk
OTM 7×2 @ 70-80% of 1RM
– Work on technique/speed

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Friday, December 8th

Tempo Back Squat 3

5 Rounds
7 Pull-ups
7 Back Squats (135/95)
7 Burpees
(185/125) Rx+

The back squats are going to be done without racks, so pick the heaviest weight that you can use SAFELY.

Saturday, December 9th

Deadlift 5

30 DB Power Snatches, alternating
30 DB Power Clean & Jerks
30 DB Thrusters

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