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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7/28/17

7/28/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Deadlift (5 x 5 )

Do your best to maintain 85% for last 3 sets.

B: Weighted Dip (10min to build to heavy 5 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 air squats

20 handstand push-ups

10 deadlifts, 225/155

7/27/17

7/27/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Single Arm Sumo Deadlift (5 x 5 each arm )

Straddle on two 12″ boxes.

Place farmer carry bar

inbetween boxes.

A2: Wall Walks (5 x 3-5 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 KB Swings 70/53

20 Wall Balls 20/14

40 Double Unders

7/26/17

7/26/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Back Squat (5 x 5)

Do your best to hold 85% 1RM throughout last 3 sets.

B: Weight Chest to Bar Pull Up (Build to heavy 5 rep )

Supinated

Metcon

Metcon (Time)

For Time:

30 OHS 165/115

30 Burpees

1 Lap Run

*Scale OHS 50% 1RM

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