Author Archives: crossfit-dev

8/22/17

CrossFit Asheville – CrossFit Strength/Skill Development A: Hang Power Clean (5 x 3) B: Front Rack Lunge (3 x 8 each leg ) Metcon Metcon (Time) 3 Rounds for Time of – 15 Hang Power Clean 135/95 15 Bar Facing BurpeesRecommend using 50-55% of 1RM HPC

8/21/17

CrossFit Asheville – CrossFit Strength/Skill Development A1): Push Press (4 x 6 ) A2: Single Leg Deadlift (4 x 6 each leg) Metcon Metcon (Time) 4 rounds for time of: 25 push presses, 95/65lb 50-cal. row 100 double-undersRecommend using 40% of your 1RM Push Press.

8/19/17

CrossFit Asheville – CrossFit Metcon Metcon (Time) For Time -1 Lap Run (Go left) -50 C&J 135/95lb *While partner A is doing C&J partner B is hanging from rig. -50 Burpee Box Jump Overs *While Partner A is doing burpee box jump over partner B is holding bar in front rack -100m OHWalking Lunge w/ […]

8/18/17

CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ + 5lb from last set) B: Power Snatch (5 x 3 @ 75-80%) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

8/17/17

CrossFit Asheville – CrossFit Strength/Skill Development Overhead Squat (4 x 8 ) Metcon Metcon (No Measure) 18 EMOM 1- 7 Deadlifts + 7 box jump 185/135 – 30/24in. 2- 7 DB Push Press + 8 DB Lunges 50/35lb 3- 30 Double Unders + 7 CtB Pull UpsScaling Deadlift 35-40% 1RM Push Press 40-45% 1RM

8/16/17

CrossFit Asheville – CrossFit Strength/Skill Development A1: Deadlift with 4in deficit (4 x 6 ) Perform a conventional deadlift while standing on a 45lb plate. A2: Single Arm Dumbell Press (4 x 6 each arm ) Metcon Metcon (AMRAP – Reps) AMRAP 3 21/15 Calorie Row 21 Erg Burpees Max Thrusters (75/55) Rest 3:00 AMRAP […]

8/15/17

CrossFit Asheville – CrossFit Strength/Skill Development A1: Farmer’s Carry (4 x 60m) A2: Weighted ring push-ups (4 x 8-12 reps ) Add a vest or have a partner load a plate on your back if you can surpass 12 reps. *Scale push up from floor Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 […]

8/14/17

CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x 20 @ +5 pounds from last set. ) If this is your first time completing the 1 x 20 use 60% of your 1RM. B: Weighted C2B Pull-up (4 x 6 ) Supinated Metcon Metcon (Time) 3 Rounds for time 400m Run 7 Clean&Jerks […]

8/11/17

CrossFit Asheville – CrossFit Strength/Skill Development A1: Good Mornings (4 x 6 ) A2: Weighted Dip (4 x 6 ) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups*Scale HSPU w/ strict DB Press

8/10/17

CrossFit Asheville – CrossFit Strength/Skill Development Sumo Deadlift (4 x 6 ) Metcon Metcon (Time) 27-21-15-9 Kettlebell Swings 70/53 Lateral over KB Burpees 400 Meter Run