Author Archives: Shanna

May 26, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Split Jerk (10 minute EMOM)

WOD

Metcon (Time)

3 Rounds:

30 Burpees

30 Pull-Ups

30 Thrusters (75/55)

May 25, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Back Squat (3 x 3)

Choose a weight to use across all sets. Not a max, but heavy.

A2: Handstand Walk (Accumulate 100 feet.)

Or 10 wall walks.

WOD

Metcon (Time)

Masters Qualifier

For time:

55 Burpees

34 Overhead squats (95/65)

21 Muscle-ups

May 24, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Deadlift (10 minutes to a heavy double)

A2: Strict Pull-ups (5 sets of 5 between deadlift sets)

WOD

Metcon (Time)

House of Iron WOD 2 2016

6 Rounds:

6 Deadlifts

(Rx 275/205, Scaled 225/155)

15 T2B

30 Double unders

May 23, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Snatch (4, 4, 3, 3, 2, 2)

Warm-up for speed:

Snatch Balance

4, 4, 3, 3, 2, 2

WOD

Metcon (Time)

3 rounds:

400 m run

8 Power Snatches (135/95)

4 BMU

May 20, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Romanian Deadlift (3 x 10 reps)

WOD

Metcon (AMRAP – Reps)

Masters Qualifier 2016 Event 3

15 minute AMRAP:

55 Double unders

15 C2B pull-ups

5 Hang Power Cleans (155/105)

May 19, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

1-Mile Run (Time)

Max Effort 1-Mile Run
Run around the block and come back to the garage door. Then run around the block and back to the garage door again. Then run to The Circle and back.

WOD

A1: Overhead Squat (1-1-1-1-1)

During the OHS, FS, & BS, complete 3 sets of 2 – 5 MU.

A2: Front Squat (1-1-1-1-1)

A3: Back Squat (1-1-1-1-1)

May 18, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Snatch (10 minute EMOM)

2 reps each minute (climbing)

power or squat

WOD

Metcon (AMRAP – Reps)

10 minute AMRAP:

Strict Handstand Push-ups

At the top of each Odd Minute (1, 3, 5, 7, 9): 7 Toes to bar

At the top of each Even Minute (2, 4, 6, 8, 10): 25 Double unders