This Week’s WODs – CrossFit Aspire

Monday, June 4th

TNG Power Snatch 3

CrossFit Games Regional WOD 18.4
2 rounds of:
– 10 Power Snatches (175/125)
– 12 Burpees over bar
Then, 2 rounds of:
– 10 Power Snatches (115/75)
– 12 Burpees over bar

Tuesday, June 5th

Front Squat 3

“Speed Boat”
3 Rounds
30/21 Calorie Row
25 Wallballs (14/10)
20 SA DB Hang Clean and Jerks (35/25)

Wednesday, June 6th

Bench Press 3

4 Rounds
21 Sit-ups
15 Push-ups
9 Pull-ups
200m Run

Thursday, June 7th

Deadlift + HPC + Push Jerk
OTM 10 x 1

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Friday, June 8th

Back Squat 6

10 Rounds
5 Burpees
15 Air Squats
100m Run

Saturday, June 9th

Push Press 3

AMRAP in 12
15 KB Swings
12 Box Jumps
9 Push Presses @ 50%

Extra Credit

Gymnastic / Skill
Pull-ups
10 x 3, strict
Weighted if possible

Endurance
Air Bike Sprints
5 Rounds
:30 on / :60 rest

Barbell
Snatch Balance
10 x 3 @ 50-75% of 1RM Snatch

Abs / Core
4 Rounds
10 Sledgehammer Strikes L
1 Tire Flip
10 Sledgehammer Strikes R
1 Tire Flip

Low Intensity WOD
AMRAP in 25
400m Run
15 Medball Cleans
15 Medball Sit-ups
:60 sec rest

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