This Week’s WODs – CrossFit Aspire

Monday, August 7th

Every minute on the minute for 10 minutes:
Perform 1-3 Muscle-ups or 1-5 Pull-ups

Elite: Muscle-ups / L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Ring Rows

“Task Priority Fight Gone Bad – ish”
3 Rounds
20 Wallballs (20/14)
20 KB Swings (53/35)
20 Box Jumps
20 Push Presses (75/55)
20 Calorie Row
– 1 min Rest
– Scale to 15 reps

Tuesday, August 8th

“Bear Complex”
7 Touch-and-go sets of…
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press

Wednesday, August 9th

Back Squat 6

“Boat Race”
3 Rounds
500m Row
400m Run
Rest 3:00 between rounds

Thursday, August 10th

Every :60 sec x 5
Snatch Pull + Hang Power Snatch + Power Snatch
– Keep these LIGHT
– Work on finishing your pull
Every :60 sec x 7
Power Snatch

7 Rounds
10 Wallballs
5 Power Snatches (95/65)
– Use 65% up to 95/65

Friday, August 11th

Push Press 2 + Push Jerk 2

5 Rounds
200m Run
14 Sit-ups
7 DB Push Presses

Saturday, August 12th
Come celebrate Cathy’s 65th Birthday!

Deadlift 3

5 Rounds
5 Deadlifts @ 60%
10 Push-ups
15 Air Squats
20/15 Cal Row
– Rx+ 275/175

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