14 « July « 2009 « CrossFit Asheville

090715 Wednesday “The Click”

Katie soaring over plates

CrossFit

Strength/Skill Work Max Height Box Jump

WOD

200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows

For time

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ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch, 3 sets

WOD

Same [...]

The Start of Saturday's Potluck WOD.

Strength/Skill Work Power Clean: Find your 1 rep max

WOD

Complete as many rounds of the following in 20 minutes with a partner:

Couplet A

7-5-3

Deadlift (M-225lbs, W-135lbs)

Burpee

Couplet B

7-5-3

Kettlebell swing (M-1.5 pood, W-1 pood)

Pull-up

With a partner complete each of the above couplets. Only one person works at a time. Have 1 partner complete one [...]