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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12/11/2017

12/11/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Deadlift (2 x 2 @ 85%)

Every 2min for 10min.

1 x 8 @ 65%

1 x 6 @ 75%

1 x 4 @ 80%

2 x 2 @ 85%

Metcon

Metcon (Time)

For time –

3 Rounds

8 Deadlifts 315/225

8 Bar Muscle Ups

and then…

3 Rounds

30 Wall Balls 20/14

60 Double Unders

12/09/2017

12/09/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

For time with a partner –

50 Thrusters 95/65

50 SDHP 95/65

2,000m Row

40 Thrusters 95/65

40 SDHP 95/65

1,500m Row

30 Thrusters 95/65

30 SDHP 95/65

1,000m Row

*If the barbell is dropped

on the thruster both partners

must do 3 burpees.

*35% of 1RM Thruster

12/08/2017

12/08/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Squat Clean (15min to build to a heavy single )

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
On the 0:00, perform set of 15

On the 7:00, perform set of 12

On the 14:00, perform set of 9.

*A good goal would be to use around 45% of your 1rm C&J

Strength/Skill Development

Single Arm Dumbbell Bent Over Row (3 x 8 -12 )

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