CrossFit Asheville

Strength/Skill Work: Deadlift

WOD

5 rounds for time of:

7 hang power snatch (70% of your snatch or OHS weight not to exceed 95/65lbs)

7 burpee [...]

Strength/Skill Work:  Snatch Balance-Find a 5 rep max.  If you reach your 5 rep max within 7 sets then take ~90% of the 5RM and complete 3×3. 

WOD

Max rounds in 3 minutes of:
12 ring push-ups

8 squat cleans

4 overhead squats

Rest 1 minute. 

Repeat for a total of 3 cycles. 

Use the same weight for OHS and squat cleans.  OHS should [...]