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!

2/21/2018

2/21/2018

CrossFit Asheville – CrossFit

View Public Whiteboard

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

2/20/2018

2/20/2018

CrossFit Asheville – CrossFit

View Public Whiteboard

Strength/Skill Development

Squat snatch + Hang squat snatch + OHS (Every 2min for 16min (8 sets))

*Recommend starting at 60-65%

1rm snatch

**Building until finding todays

challenging weight.

Metcon

Metcon (Time)

4 rounds for time-(18min cap)

-500m row

-10 Burpee box jump overs

24/20 (box facing)

-20 DB snatches (alt) 50/35

2/19/2018

2/19/2018

CrossFit Asheville – CrossFit

View Public Whiteboard

Strength/Skill Development

A: Deadlift (4 x 8 )

*Start at 50% 1rm and build or

maintain

**Focus on controling negative

slower than concentric

B: Handstand Push-ups (EMOM 5 3 strict HSPU + 3 kipping )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

800-meter run/walk

25 toes-to-bars

25 deadlifts 185/135

*35-40% 1rm DL
800m run = 32 reps (1 rep = 25m)

SEE MORE WODS...

Latest From Instagram

Have A Question?

Fill Out The Form And We Will Get Back To You

CrossFit Asheville