8/18/17
CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ + 5lb from last set) B: Power Snatch (5 x 3 @ 75-80%) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
View Article8/19/17
CrossFit Asheville – CrossFit Metcon Metcon (Time) For Time -1 Lap Run (Go left) -50 C&J 135/95lb *While partner A is doing C&J partner B is hanging from rig. -50 Burpee Box Jump Overs *While...
View Article8/21/17
CrossFit Asheville – CrossFit Strength/Skill Development A1): Push Press (4 x 6 ) A2: Single Leg Deadlift (4 x 6 each leg) Metcon Metcon (Time) 4 rounds for time of: 25 push presses, 95/65lb 50-cal....
View Article8/22/17
CrossFit Asheville – CrossFit Strength/Skill Development A: Hang Power Clean (5 x 3) B: Front Rack Lunge (3 x 8 each leg ) Metcon Metcon (Time) 3 Rounds for Time of – 15 Hang Power Clean 135/95 15 Bar...
View Article8/23/17
CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ 60% or +5lb from last set) B: Weighted C2B Pull-up (3 x 8 ) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of:...
View Article8/24/17
CrossFit Asheville – CrossFit Strength/Skill Development A1: Deadlift (4 x 6 ) A2: Deficit Handstand Push-ups (4 x 6 ) Build a deficit throughout the sets. These HSPU should be strict. Metcon Metcon...
View Article8/25/17
CrossFit Asheville – CrossFit Strength/Skill Development A1: Sumo Good Morning (3 x 8 ) A2: Weighted Ring Dip (3 x 8 ) Metcon (AMRAP – Reps) 6 x 2min AMRAP -200m Shuttle Run -5 Burpee BJ Over 30/24...
View Article8/26/17
CrossFit Asheville – CrossFit Metcon Metcon (Time) Teams of 2 15 Rounds of – 10 Cluster 165/115lb 20 KB Swings 70/53lb 100m Med Ball CarryRecommend using 65% of 1RM thruster.
View Article8/28/2017
CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ 60% or +5lb from last set ) B: Supinated Weighted Chest to Bar Pull Up (4 x 6 ) Metcon Metcon (Time) For Time: 15 OHS...
View Article8/29/2017
CrossFit Asheville – CrossFit Strength/Skill Development Waiter’s Carry (4 x 80m) Switch arms after each set of 80m. 1 rep is equal to 10m of carrying. Metcon Metcon (Time) For Time: 50 Deadlifts...
View Article8/30/2017
CrossFit Asheville – CrossFit Strength/Skill Development A: Push Press + Push Jerk + Split Jerk (15min to build to heavy complex ) B: Walking Deadlift (3 x 10 each leg) Holding a dumbbell in each hand...
View Article8/31/2017
CrossFit Asheville – CrossFit Strength/Skill Development Clean Deadlift + HPC(pocket) + HPC(knee) (Build to heavy complex ) Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP 20m Burpee Broad Jump 20m...
View Article9/1/2017
CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ 60% or +5lb from last set ) B: Supinated Barbell Row (3 x 8 ) Metcon Metcon (AMRAP – Rounds and Reps) Macho Man &...
View Article9/2/2017
CrossFit Asheville – CrossFit Metcon Metcon (Time) Teams of 3 For time: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks...
View Article9/4//2017
CrossFit Asheville – CrossFit Metcon Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27,...
View Article9/05/2017
CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ 60% or +5lb from last set ) B: Sumo Deadlift High Pull (4 x 6 ) Metcon Metcon (Time) 3 rounds for time of: 21 Sumo DL...
View Article9/6/2017
CrossFit Asheville – CrossFit Strength/Skill Development A1: Suitcase Deadlift (4 x 6 each side ) A2: Weighted Dip (4 x 6 ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 250m Row 10 Deadlifts...
View Article9/7/2017
CrossFit Asheville – CrossFit Strength/Skill Development Split Jerk (15min to build to heavy 3 rep ) Metcon Metcon (Time) 5 Rounds for time 10 Strict TtB 20 Pistols 100m SA OH DB Carry 50/35
View Article9/8/2017
CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ 60% or +5lb from last set ) B : Pronated Weighted Chest to Bar Pull Up (4 x 6 ) Metcon Metcon (AMRAP – Reps) AMRAP 4...
View Article9/9/17
CrossFit Asheville – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 10 Burpee CtB Pull Ups 20 Thruster 115/85 30 DB Box Step Up 24/20″ 50/35lb 60 Cal Row *45% 1RM Thruster
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