Author Archives: crossfit-dev

4/27/17

CrossFit Asheville – CrossFit Strength/Skill Development Back Squat (4 x 10 ) Metcon Metcon (Time) For Time: 21 – 15 – 9 -Shoulder to Overhead 115/85 -Wall Ball -Burpee Box Jump Over 24/20Scale STO 40% of Push Jerk 1RM Metcon (No Measure) 100m Plate Pinch Carry 45/35#

Track and Rings

CrossFit Asheville – CrossFit Strength/Skill Development A1: Deadlift (5 x 3) A2: Single Arm Dumbbell Shoulder Press (5 x 3) 3 reps per arm Metcon Metcon (Time) Five rounds for time: 7 Muscle-ups Run 400 meters

Dumbbells and Jumping

CrossFit Asheville – CrossFit Strength/Skill Development A: Farmer Carry (4 x 100m ) B: L-Sit (1 Max Effort Hold) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 -10 DB Snatches Alt. 50/35 -10 Single Arm OH Walking Lunges RA 50/35 -10 Single Arm OH Walking Lunges LA 50/35 -30 Double Unders*Transition for walking lunges: […]

4/24/17

CrossFit Asheville – CrossFit Strength/Skill Development A: 1.25 Front Squat (5 x 3) B: Weighted C2B Pull-up (5 x 3) Metcon Metcon (Time) For Time: 135-lb. thrusters, 15 reps 135-lb. SDHP, 21 reps 135-lb. thrusters, 12 reps 135-lb. SDHP, 15 reps 135-lb. thrusters, 9 reps 135-lb. SDHP, 9 reps *Scale 55% of 1RM Thruster

4/22/2017

CrossFit Asheville – CrossFit Metcon Metcon (Time) 2017 Qualifier Workout #1 Team of 2 option For time: -140 dumbbell snatches, 50/35lb -120 calorie row -100 burpees – 80 Burpee C2B Pull Ups Rx + option For time: 100 dumbbell snatches, 50/35 lb. 80-calorie row 60 burpees 40 muscle-ups*Split work evenly *Rx + 20min. time cap

4/21/2017

CrossFit Asheville – CrossFit Strength/Skill Development E3MOM 18 (SLD 6 x 10 /Dip 6 x 5-10) -10 Single Leg Deadlift (5 each leg) -5-10 Ring/Stat. Dips-Single Leg Deadlift *Building in weight *Use barbell -Dip *Add load if you can achieve more than 10 reps Metcon Metcon (Time) “Power Clean Annie” 50-40-30-20-10 -Sit-ups -Double Unders -5 […]

4/20/2017

CrossFit Asheville – CrossFit Strength/Skill Development A: Behind the Neck Push Press (5 x 3) Push press behind the neck. B: Strict Handstand Push-ups (1 max effort set ) *Scaled 1 set max reps wall walks *no rest at bottom with chest on floor Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 -30 KB […]

4/19/2017

CrossFit Asheville – CrossFit Strength/Skill Development Overhead Squat (20min. to build to today’s heavy single.) Metcon (Time) For Time 21-15-9-15-21 Hang Squat Snatch 95/65 C2B Pull Up *Scale recommendation 40% 1RM Squat Snatch

4/18/2017

CrossFit Asheville – CrossFit Strength/Skill Development A: Squat Clean (20min. to build to today’s heavy single. ) B: Double-Unders (2 attempts at max reps ) Metcon 2000 m Row (Time) Metcon (No Measure) Tabata Hollow Body Hold

4/17/2017

CrossFit Asheville – CrossFit Strength/Skill Development Deadlift (5 x 5) 1st set @75%. Maintain or progressively build in weight. Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / […]