This Week’s WODs – CrossFit Aspire

Monday, November 27th

Hex Bar Deadlift 4

3 Rounds
7 Power Cleans (135/95)
21 Sit-ups
35 Double Unders
– Rx+ (185/125)

Tuesday, November 28th

Push Press + Push Jerk 1+2

21-15-9
Pull-ups
Push Jerks (115/80)

Wednesday, November 29th

Front Squat 3

4 Rounds
10 Wallballs
10 KB Swings
– Rest :90 sec
3 Rounds
10 Wallballs
10 KB Swings
– Rest :60 sec
2 Rounds
10 Wallballs
10 KB Swings
– Rest :30 sec
1 Round
10 Wallballs
10 KB Swings
– Rx+ Unbroken

Thursday, November 30th

Hang Power Snatch + Overhead Squat
OTM 5 – light
Hang Snatch
OTM 7×1 – ascending weights

AMRAP in 7
7 Hang Power Snatches (75/55)
7 Overhead Squats (75/55)
7 Bar-hop Burpees

Friday, December 1st

Shoulder Press 5

AMRAP in 15
250/200m Row
10 Push Presses (95/65)
10 Medball Sit-ups

Saturday, December 2nd

Back Squat 5

4 Rounds
10 Pull-ups
10 Box Jumps
10 Push-ups
10 Front Squats (95/65)

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