Author Archives: crossfit-dev

12/16/2017

CrossFit Asheville – CrossFit Metcon Metcon (Time) Teams of 2 AMRAP 30: 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (75/55) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (95/65) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (115/85) 30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (135/95) *30% – 40% […]

12/15/2017

CrossFit Asheville – CrossFit Strength/Skill Development A1: Suitcase Deadlift (3 x 8 each side ) A2: Weighted Dip (4 x 5 ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 30 Stone to shoulder (athlete picks weight) 30 Box Jumps (24/20) 30/20 Calorie Row 30 Toes to Bar

12/14/2017

CrossFit Asheville – CrossFit Strength/Skill Development Push Press (10 – 8 – 6 – 4 ) Metcon Metcon (Time) Against a 60-second clock: 12/10 Calorie Row Max Rep Burpees in remaining time Rest 60 seconds Repeat until you complete 100 Burpees. If rowing the prescribed calories takes you longer than 30 seconds adjust the calories […]

12/13/2017

CrossFit Asheville – CrossFit Strength/Skill Development Back Squat (3 x 10 @ 73%) Metcon Metcon (Time) For time – 6 – 9 – 12 – 15 CtB Pull Ups Thrusters 155/105 *60-65% 1RM Thruster Strength/Skill Development 1-arm Farmer’s Carry (4 x 40m each arm )

12/12/2017

CrossFit Asheville – CrossFit Strength/Skill Development High Hang Squat Snatch + Hang Squat Snatch and then Hang Squat Snatch + Squat Snatch (1 x 1) Every 2 minutes, for 6 minutes (3 sets): High Hang Squat Snatch + Hang Squat Snatch @ 60-70% Continually into … Every 2 minutes, for 6 minutes (3 sets): Hang […]

12/11/2017

CrossFit Asheville – CrossFit Strength/Skill Development Deadlift (2 x 2 @ 85%) Every 2min for 10min. 1 x 8 @ 65% 1 x 6 @ 75% 1 x 4 @ 80% 2 x 2 @ 85% Metcon Metcon (Time) For time – 3 Rounds 8 Deadlifts 315/225 8 Bar Muscle Ups and then… 3 Rounds […]

12/09/2017

CrossFit Asheville – CrossFit Metcon Metcon (Time) For time with a partner – 50 Thrusters 95/65 50 SDHP 95/65 2,000m Row 40 Thrusters 95/65 40 SDHP 95/65 1,500m Row 30 Thrusters 95/65 30 SDHP 95/65 1,000m Row *If the barbell is dropped on the thruster both partners must do 3 burpees. *35% of 1RM Thruster

12/08/2017

CrossFit Asheville – CrossFit Strength/Skill Development Squat Clean (15min to build to a heavy single ) Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsOn the […]

12/07/2017

CrossFit Asheville – CrossFit Strength/Skill Development A1: 1-arm DB Overhead Squat (4 x 6 each arm ) A2: Pronated Weighted Chest to Bar Pull Up (4 x 5) Metcon Metcon (No Measure) EMOM 21 1- 30 Double Unders + 10 TtB 2 – 60m shuttle run + 10 Pistols/Step ups 30/24 3 – 12 Burpees […]

12/06/2017

Announcements Yoga/Mobility begins Tuesdays and Wednesday’s at 6:30 PM with Cea. Classes are 45 minutes CrossFit Asheville – CrossFit Strength/Skill Development A: Behind the Neck Press (5 x 5 ) Strict press from behind the neck. B: Single Leg Deadlift (5 x 5 each leg ) Metcon Metcon (Time) 2 Rounds for time 25 Deadlifts […]