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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9/19/2017

9/19/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Power Clean (Every 2 minutes perform 3 power cleans. 75% build )

B: Single Arm Dumbbell Bent Over Row (3 x 8-12 each arm )

Metcon

Metcon (Time)

30 DB Snatches 50/35

10 Burpee BJ Overs 24/20

20 DB Snatches

10 Burpee BJ Overs

10 DB Snatches

10 Burpee BJ Overs

20 DB Snatches

10 Burpee BJ Overs

30 DB Snatches

Metcon (No Measure)

Tabata Hollow Body Hold

20 seconds of work

10 seconds of rest

9/18/2017

9/18/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Deadlift (7 x 3 Start at 75% and build)

B: DB Press with Overhead Hold (3 x 8 each arm )

Hold both DB overhead. While pressing one DB continue holding the other DB overhead. Switch arms after each rep.

Metcon

Metcon (AMRAP – Reps)

7 x 2-minute rounds of:

Row 25/20 Calories

Jerk max reps 205/135

*No rest between rounds

*Post total jerks

*65% of 1RM Jerk

9/16/2017

9/16/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Happy 91st Birthday Ned!

3 Person Team (2 people can work at a time. You can chip away at both movements simultaneously.)

91 Stone to Shoulder

91 Burpees

Single Arm Farmer Carry & Stone

Carry 200m 115/75 SA FC

Stone weight is same stone used earlier

91 Thrusters 115/85

91 TtB

SA Farmer Carry 200m 115/75 &

Stone Carry

91 calorie row while bear hugging stone. IF stone is dropped everyone on team must do 5 burpees.
Scaling

Thruster 45% 1RM

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CrossFit Asheville