CrossFit Asheville

Strength/Skill Work:  Shoulder Press
WOD
400m run
5-10-15-20
Push-press (Use 65-70% of today’s max shoulder press not to exceed 95/65)
Box Jumps
400m run
(Rock it Josh!)

Strength/Skill Work:  Kip Swing
WOD
Complete 3 rounds of the following:
5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press)
Immediately followed by max effort chest-to-bar pull ups.  (Use an assistance with which a minimum of 15 pull-ups may be completed per round.)
Rest as needed b/w rounds.  (3-5 minutes)  Work to increase weight for [...]

Strength/Skill Work:  Back squat
WOD
5 rounds of:
200m run
7 power cleans (Use ~75% of your max power clean not to exceed 185/105lbs)
For time.
**Beginning TOMORROW 6am sessions will be added to Tuesday and Thursday mornings! **

  
An enthusiastic thumbs-up for CrossFit Asheville!
Perhaps Red Foot new a Rest Day was coming? 
Enjoy the beautiful weather!

Strength/Skill Work: L-sits  Perform as many sets as possible to complete 3 minutes.  Sub tuck-sits or L hangs when needed. 
WOD
3 rounds of
5 hang power snatch (70% of your snatch or OHS weight not to exceed 95/65lbs)
5 overhead squats
1 minute rest
3 rounds of
5 hang power clean (70% of HPC or push-press weight not to exceed 115/75) 
5 push-press
2 minutes [...]

Strength/Skill Work:  Deadlift*
WOD
50 double unders
50 sit-ups
100 ft overhead walking lunge (45/25lb plates)
40 double unders
40 sit-ups
100 ft overhead walking lunge
30 double unders
30 sit-ups
100 ft overhead walking lunge
20 double unders
20 sit-ups
100 ft overhead walking lunge
10 double-unders
10 sit-ups
100 ft overhead walking lunge
For time.
*Those that were here yesterday and are on a 5, 3, or 1RM max day are recommended to do [...]

Strength/Skill Work:  Pistols (one-legged squats)
WOD
As many rounds as possible in 15 minutes of:
10 deadlifts (185/115lbs or ~50% DL 1RM)
400m run

 
Strength/Skill Work:  Power Clean
Optional work-sets: Power clean+clean @ 75% x 4 sets
WOD
Max reps of the following exercises are to be completed within the allotted time. 
Couplet A
4 rounds of:
40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 
20 seconds rest
40 seconds Ring Dips
20 seconds rest
After the four rounds of the first couplet are [...]

Strength/Skill Work:  Push-press
WOD
 
40 double unders (120 singles jumps)
40 push-ups
40 box jumps
40 push press  (50-60% of today’s max)
40 power cleans (same as push-press)
For time.

Strength/Skill: Overhead Squats
WOD: 3 Rounds for Time:
9 Pullups
12 Burpees
15 Front Squats (Use a weight that you can get all 15 front squats without setting bar down, approximately 50-60% of 1rm)