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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10/17/17

10/17/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Snatch Balance (10min to build to heavy double )

B: Snatch Pull+Hang Squat Snatch(Pocket)+Hang Squat Snatch(above knee) (Every 2min for 10min comlete complex. )

Metcon

Metcon (Time)

8 to 1

Hang Squat Cleans 185/135

Bar Facing Burpees

*60% of 1RM Squat Clean

10/16/17

10/16/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Deadlift (5 reps @ 70% 5 reps @ 75% 5 reps @ 80%)

B: Alternating KB Z-Press (4 x 5 each arm )

Sit on the floor with both legs straight out in front. Press one KB while holding other in front rack.

Metcon

Metcon (Time)

3 Rounds for time

75 Double Unders

50 Air Squats

15 Deadlifts 225/155

*45% of 1RM DL

10/14/17

10/14/17

CrossFit Asheville – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Team Nate”

option 1

AMRAP 20:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

option 2

AMRAP 20

4 CtB Pull Ups

4 Dips

8 Kettlebell Swings (70/53)

option 3

AMRAP 20

4 Jumping CtB Pull Ups

4 Burpees

8 KB Swings (53/35)

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CrossFit Asheville