Author Archives: Shanna

Tuesday September 1, 2015


CrossFit Asheville – CrossFit

Strength Development

A1: Deadlift (10-5-3-1-1-1-3-5-10)

A2: Weighted C2B Pull-up (5 sets of 2-5 reps)

WOD

Metcon (AMRAP – Reps)

5 Rounds On The 3 Minute

200 Meter Run

In the Remaining Time, AMRAP Squat Cleans (155#/105#)

NOTE: Score is total number of Squat Cleans

Friday August 28, 2015

  

Strength Development

A1: Romanian Deadlift (10, 10, 10)

A2: Handstand Walk (Max distance x 3)

WOD

Metcon (Time)

Three rounds for time of:

Row 1000 Meters

Bench Press x 15 reps

(males = bodyweight; females = .75 bodyweight)

Thursday August 27, 2014

  

Strength/Skill Development

A1: Squat Snatch (3, 3, 3, 2, 2, 2, 1, 1, 1 climbing)

A2: Chest-To-Bar Pull-ups (Strict- 3 sets of AMRAP -1)

Record total number of reps completed.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Snatch (Squat or Power), 135/95

10 Toes to Bar

15 Box Jump Overs, 24/20

Wednesday August 26, 2015

  

Strength/Skill Development

A1: Pendlay Row (4, 4, 4, 4, 4, 4)

A2: Ring Push-up (3 Sets of AMRAP-1)

Record total reps completed.

WOD

Unbroken Balls (AMRAP – Rounds and Reps)

AMRAP 15

10 KBS (1.5/1)

15 Unbroken Wallballs (20#/14#)

NOTE Complete 5 burpees every time you break wall balls