This Week’s WODs – CrossFit Aspire

Monday, June 19th
3-Position Power Snatch
– Pockets, Above the Knee, Floor

4 Rounds
10 Pistols, alternating
15 Burpees
20 DB Power Snatches, alternating arms
– Scale pistols to lateral box step-ups or banded pistols

Tuesday, June 20th
Push Press 3

AMRAP in 20
Teams of 2
Run to street & back
12 Thrusters (65/45)
125m Row SPRINT
– Alternate completing full rounds

Wednesday, June 21st
Back Squat 6

AMRAP in 15
18 Calorie Row
15 Box Jumps
12 Toes-to-Bar
9 DB Front Squats

Thursday, June 22nd
Touch-and-go Deadlift 4

“Annie’s on the 200m Run”
50 – 40 – 30 – 20 – 10
Double-Unders
Sit-ups
200m Run after each round
– (Scale to 2x single unders)

Friday, June 23rd
Split Jerk 1

3 Rounds
7 Single Arm KB Push Press L
7 Single Arm KB Push Press R
7 Pull-ups
7 Single Arm KB Swings L
7 Single Arm KB Swings R
7 Pull-ups

Saturday, June 24th
Power Clean
Every :60 x 10

AMRAP in 4
400m Run
15 Burpees Over Bar
Max Power Cleans (95/65)(135/95)
– Rest 4:00
AMRAP in 4
400m Run
10 Burpees Over Bar
Max Power Cleans (115/80)(155/105)
– Rest 4:00
AMRAP in 4
400m Run
5 Burpees Over Bar
Max Power Cleans (135/95)(185/125)
– (Rx)(Rx+)

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