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.

JOIN CROSSFIT ASHEVILLE NOW!

2/23/2018

2/23/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

A: Good Mornings (3 x 8 )

B: Strict Ring Dip (3 sets of 30 sec on/60 sec rest)

Metcon

Metcon (AMRAP – Reps)

5 rounds

40 seconds calorie row

20 seconds rest

40 seconds lunges

20 seconds rest

40 seconds slam ball 30/20

20 seconds rest

40 seconds burpees

20 seconds rest

*If participating in the open

I reccomend doing WOD at

coversational pace.

2/22/2018

2/22/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

Shoulder Press (4 x 8 )

Metcon

Metcon (Time)

For time –

7 rounds for time –

5 DB burpees 50/35

10 DB push press 50/35

25 Double unders

*20% 1rm push press per DB

2/21/2018

2/21/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

A: Paused Front Squat (5 x 3 (2 sec pause at bottom))

B: Strict Chest to bar Pull-ups (3 sets of 30 sec on/60 sec rest (pronated))

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute –

5 hang power cleans (155/105)

*Score = total wall balls

** 45% 1rm clean

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CrossFit Asheville