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!

7/22/17

7/22/17

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

With a partner

For Time:

27 – 21 – 15 – 9

Deadlifts 225/155

HSPU

*Modify with L-Seated DB

Press

9 – 15 – 21 – 27

DB/KB Snatch 70/50

CtB Pull Ups

27 – 21 – 15 – 9

Cal Row

Burpees over the rower
Partners can split work up however.

Scale DL weight with 45% 1RM

Scale DB/KB Snatch weight with 30-35% 1RM Power Snatch

7/21/17

7/21/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Muscle Snatch + 2x Power Snatch (Build to heavy complex )

-Muscle Snatch – Bring weight from ground to overhead with no flexion in knees or hips after first extension.

-2x Power Snatch- Bring weight from ground to over head without breaking parallel when dropping beneath weight.

B: Bent Over DB Row (3 x 8-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds of:

AMRAP 3

6 Power Snatches 155/105

12 TtB

250-m row

Rest 2 minutes
70% 1RM Snatch

7/20/17

7/20/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: 1-arm DB Overhead Squat (5 x 5 each arm )

A2: Muscle-ups (5 x 5)

Ring/Bar Muscle Up Practice

Rx+ – Strict Muscle Ups

Rx – Muscle Ups

Scaled – Jumping Muscle Ups/

5 reps pull and 5 reps push

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

-5 Burpee Box Jump Overs

-10 SA Thrusters 50/35

(5 each arm)

-50 Double Unders

SEE MORE WODS...

Latest From Instagram

Have A Question?

Fill Out The Form And We Will Get Back To You

CrossFit Asheville