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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8/22/17

8/22/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Hang Power Clean (5 x 3)

B: Front Rack Lunge (3 x 8 each leg )

Metcon

Metcon (Time)

3 Rounds for Time of –

15 Hang Power Clean 135/95

15 Bar Facing Burpees
Recommend using 50-55% of 1RM HPC

8/21/17

8/21/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1): Push Press (4 x 6 )

A2: Single Leg Deadlift (4 x 6 each leg)

Metcon

Metcon (Time)

4 rounds for time of:

25 push presses, 95/65lb

50-cal. row

100 double-unders
Recommend using 40% of your 1RM Push Press.

8/19/17

8/19/17

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

For Time

-1 Lap Run (Go left)

-50 C&J 135/95lb

*While partner A is doing C&J partner B is hanging from rig.

-50 Burpee Box Jump Overs

*While Partner A is doing

burpee box jump over partner B is holding bar in front rack

-100m OHWalking Lunge w/ plate 45/25lb

*If plate touches ground both partners do 5 burpees

*Scale 45% of 1rm C&J

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