CrossFit Asheville

Strength/Skill Work: Kettlebell thrusters 5-5-5-5-5

Time Trial: We will be putting everyone through a 60 second burpee time trial this week.  You only have to do it once, unless you want to give it another go later in the week.  It’s 60 seconds of all out burpees!  We will time it to allow at least a 3 [...]

Strength/Skill Work: Overhead squat

WOD

5 rounds of:

30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs)

30 seconds of max rep box jumps (24″/20″)

1 minute rest

Record your reps during the 1 minute rest and post total power cleans, total box jumps as well as load and height [...]