Why CrossFit Asheville?

  • CrossFit Group Classes
  • Forever Fit
  • Olympic Lifting Techniques
  • Strength Balance Emphasis

CrossFit Asheville is a community dedicated to assist individuals of various abilities reach their personal fitness goals.

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11/21/2017

11/21/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Farmer’s Carry (5 x 40m )

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

Run 600m

4 Bar Facing Burpees

Max effort HSC 95/65

Rest 3min

AMRAP 4

Run 400m

8 Bar Facing Burpees

Max effort HSC 135/95

Rest 3min

AMRAP 4

Run 200m

12 Bar Facing Burpees

Max effort HSC 185/135

*Score total HSC

*30% – 40% – 55%

11/20/2017

11/20/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Back Squat (3 x 10 @ 65% )

B: Chest-To-Bar Pull-ups (one max effort set )

Metcon

Metcon (No Measure)

21 EMOM

1 – 10/12 Calorie Row

2 – 30 DU + 10 TTB

3 – 10 Thruster 50/35 db

11/18/17

11/18/17

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Teams of 2 –

40 Clean & Jerks 135/95

50 Bar Facing Burpees

60 CtB Pull Ups

70 Calorie Row

60 TtB

50 Bar Facing Burpees

40 Clean & Jerks 135/95

40-45% of 1RM C&J

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CrossFit Asheville