Author Archives: crossfit-dev

The Seven

CrossFit Asheville – CrossFit Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The […]

Tip Toes

CrossFit Asheville, CrossFit Asheville – CrossFit Strength/Skill Development A: 3 Position Snatch (15min to build to heavy complex ) Build to heavy 3 Position Snatch -Pockets -Mid thigh -Below the knee B: Supinated Barbell Row (3 x 8 ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 -5 Power Snatches 135/95 -10 Bar Facing […]

Break On Through

CrossFit Asheville – CrossFit Strength/Skill Development Paused Front Squat (5 x 3 ) 3 seconds in the bottom *have partner count 1-1 thousand 2-1 thousand 3-1 thousand UP Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 3 -250m Row Remainder of 3 minutes complete AMRAP -5 CTB Pull Ups -5 BW Front Squats Rest 3 […]

Complement

CrossFit Asheville – CrossFit Strength/Skill Development A: Jefferson Deadlift (5 x 3 ) B: Metcon (Weight) 3 Rounds DB Press for 30 sec. + DB OH Hold for 30 sec. Rest 1min. Metcon Metcon (Time) 5 Rounds for time 10 Deadlift 225/155 20 Wallballs 20/14 *45% DL

Double Dipping

CrossFit Asheville – CrossFit Strength/Skill Development A1: Farmer’s Carry (5 x 40m) A2: Weighted Dip (5 x 3) Metcon Metcon (Time) For Time 1 lap around block 10 Ring Dips 20 SA DB/KB Thrusters 50/35 Run 400m 15 Ring Dips 30 SA DB Thrusters Run 200m 20 Ring Dips 40 SA DB Thrusters *10 Thruster […]

Cliff Hanger

CrossFit Asheville – CrossFit Strength/Skill Development A: Back Squat (1 x max reps @ 80%) Every 2 min. for 10min. *Set 1 – 6 reps @ 70% *Set 2 – 4 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% […]

Stick Together

CrossFit Asheville – CrossFit Metcon Metcon (AMRAP – Reps) Partner AMRAP 0:00-12:00: 1 Mile Run Max Clean & Jerk (155/115) in remaining time Rest 12:00-15:00: 15:00-23:00: 800 Meter Run Max Power Snatch (135/95) in remaining time Rest 23:00-26:00: 26:00-30:00: 400 Meter Run Max Thrusters (115/80) in remaining time50% C&J 60% Power Snatch 45-50% Thruster

Skipping Stones

CrossFit Asheville – CrossFit Strength/Skill Development A: Suitcase Deadlift (4 x 6 (each arm)) 15min to complete B: Bench Press (15min to build to heavy 3 rep ) Metcon Metcon (AMRAP – Reps) 5 Rounds 1 minute stations 1-Stone Over Shoulder 2-Push Press 75/55# 3-Double Unders Rest 1 minute

Pacer

CrossFit Asheville, CrossFit Asheville – CrossFit Strength/Skill Development Push Press + Push Jerk + Split Jerk (20min to build to heavy complex ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Calorie Row 20 Box Jump Overs (24/20″) 20 SA DB Snatches 50/35 *25% of 1RM Power Snatch

Skillz

CrossFit Asheville – CrossFit Strength/Skill Development Overhead Squat (6 x 3 @ 80% or heavier ) Metcon Metcon (Time) -For time 15 OHS 165/115# 9 Muscle Ups 400m Run 12 OHS 7 Muscle Ups 400m Run 9 OHS 5 Muscle Ups 400m Run *50-55% of 1RM OHS