CrossFit Asheville

She has been part of the Mon/Wed/Fri 6am class for a year now. Week after week I continue to be shocked by her improvements.  Recently, she thanked me for the past year and all I could respond is, “I have not done a single rep for you over the past year.”  Less than 9 months ago [...]

Strength/Skill Work Hang Power Clean: Find your 5 rep max

WOD

In 3 minutes complete the following:

400m run

Immediately followed by max rep clean and jerks

3 minutes rest.

Repeat for 3 total rounds.

For the clean and jerk use 75% of your max push jerk/push-press weight not to exceed 135lbs/95lbs.

Post total C&Js to comments.

Note: Scale the run to 200m if the [...]