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CrossFit Strength/Skill Work Muscle-up practice. Practice muscle-ups from the rings or on a bar. If working on a bar see how low you can get your jumping point to and still complete lock out. WODComplete 4 five minute rounds of the following: Our own Shanna Duvall throwing heavy overhead at the regional qualifier Strength/Skill Work Power Snatch: Find a 1 rep max WOD As many rounds as possible in 12 minutes of: 10 single arm dumbbell snatch (5 each side) 10 knees-to-elbows Don’t forget this Thursday will be the last day to get in on the pre-order sale for the newest CrossFit Asheville [...] CrossFit Class Strength/Skill Work: Burgener Hang Clean Progression WOD “Manson” similar to as seen on CF Jax 2-4-6-8-10 Deadlift Hang power clean Immediately followed by: 10-8-6-4-2 Front squat Push press For time. Men-95lbs, Women-65lbs. Scale as needed. Some may use dumbbells rather than barbells for this WOD. Coaches will assign. G’luck! If time remains at the end practice Skin-the-cats. _____________________________________________________________________________________________________________________ ICE Training Strength/Skill Work Max effort L-sit (1 attempt) Max rep Muscle-ups in 1 minute Max [...] Rest Day You all certainly earned it this past week. Get ready for another week [...] Big Momma takes flight! Strength/Skill Work Pistols: Practice your one-legged squats. How low can you go to a stack of weights? All the way down and up on both legs? Then, how much weight can you hold against your chest or overhead and repeat all the way down and all the way up? WOD Choice of: “Cindy” As many rounds [...] CrossFit and ICE Training Strength/Skill Work Sprint Drills WOD 100m sprint @ 50% perceived effort Recovery: walk back to start 100m sprint @ 70% perceived effort Recovery: walk back to start 100m sprint @90% perceived effort Recovery: 3 minutes 100m sprint @ 100% perceived effort Recovery: 3 minutes 100m sprint @ 100% perceived effort Followed by…. 100 [...] Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Every minute on the minute for 15 minutes 5 Deadlifts 5 Hang Power Cleans 5 Thrusters If you complete the cycle in 30 seconds you have 30 seconds rest. If you [...]
Katie soaring over plates CrossFit Strength/Skill Work Max Height Box Jump
WOD 200m Run For time ____________________________________________________________________________________________________________ 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 [...] From time to time we are criticized for not hammering diet more at CrossFit Asheville. Ok, let’s be honest we don’t really ever hammer any of you at all. Instead, we’ve decided to take the approach of allowing the clients to come to us when they are ready to make dietary changes along with the changes [...] |
 
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