3/25/2017

3/25/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

10 rounds for time of:

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

03/24/2017

03/24/2017

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

Double Unders Skill Practice

-30 seconds on 30 seconds off for 4 minutes

Strength/Skill Development

Romanian Deadlift (4 x 6 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

-10 Turkish Get-Ups 53/35#

(5R/5L)

-15 V-Ups

-400m Run

03/23/17

03/23/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Jefferson Deadlift (5 x 5)

Metcon

Metcon (Time)

MetCon

For Time:

Deadlift 225/185#

10 to 1

Handstand Push Up

1 to 10

*45-50% 1RM DL

*Scale HSPU with Push Press

45-50% of 1RM

Metcon (No Measure)

Extra Credit

Tabata Hollow Body Hold

03/22/2017

03/22/2017

Announcements

Join us Thursday night for the last viewing party of the 2017 Open! Chad and Misha Jackson will be completing 17.5 on Thursday night. Feel free to join in!

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Weighted Pull-ups (5 x 5)

1 Arm DB OHS (5 x 5 (each arm))

If athlete exceeds weight in DB available use farmer carry bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

MetCon

20min AMRAP

-200m famer carry 70/53#

-100m Walking Lunge

-50m Handstand Walk

*scale HSW with 5 wall walks

03/21/2017

03/21/2017

Announcements

Join us Thursday night for the last viewing party of the 2017 Open! Chad and Misha Jackson will be completing 17.5 on Thursday night. Feel free to join in!

CrossFit Asheville – CrossFit

Strength/Skill Development

Back Squat (10 E2MOM)

Every 2 minutes,

for 10 minutes (5 sets):

Back Squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

rest as needed, and then

follow with…

One set of:

Back Squat x Max Unbroken

Reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

MetCon

12min AMRAP

3 Power Cleans 185/135

6 Front Squats 185/135

9 Bar Facing Burpees

*70% 1RM Power Clean

03/20/2017

03/20/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

20 EMOM STO (10 x 2)

EMOM 10 minutes:

Strict Shoulder Press x 2 reps

-Build to heavy double

Immediately followed by…

20 EMOM STO (10 x 1 )

EMOM 10 minutes

-Push Press x 1

-Build to heavy single

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

17.4 Open WOD

17.4 Open WOD

CrossFit Asheville – CrossFit

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Coach Marc’s Birthday WOD!!!

Coach Marc’s Birthday WOD!!!

CrossFit Asheville – CrossFit

Strength/Skill Development

Snatch (5 x 2 @ 80% (CF Open participants option @ 65%))

Snatch Pull (5 x 2 @ 100%)

Metcon

Metcon (Time)

The Mazzinator

3 Rounds For time:

-3 Squat Snatch @ 225/155

(90% of 1RM)

-17 Chest to Bar Pull Ups

-90 Double Unders

CF Open Participants Option

2 Rounds

Run 400m

15 T2B

30 Double Unders

15 Stone to Shoulder

30 Double Unders

3/16/2017

3/16/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Metcon (Time)

-10 x 75m hill sprints

OR (Weather dependent)

-10 x 250m Rowing Intervals
-Class to Richmond Ave. for sprints.

-Coach stands at end of 75m

with stop watch.

-Have groups of athletes start together so you can call off split times as they pass finish line.

-Bring white boards to write

down split times.

-Rest until fully recovered between sets.

-Record average of your fastest and slowest sprint in seconds.

Ex: 30sec + 36sec /2

= 33 sec

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 KB Goblet Squats1.5/1pood

10 KB Swings

20 Calorie Row
1 Cal = 1 rep

3/15/2017

3/15/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Deadlift (5 x 5)

A2: Handstand Hold (3 x 30 shoulder taps/seconds/1 wall walk)

Rx+ 30 shoulder taps

Rx 30 second HS Hold

Scaled Wall Walk

Metcon

Metcon (Time)

3 Rounds for Time

21 Wall Balls (20/14 lbs)

14 Handstand Push-Ups

7 Deadlifts (315/205 lbs)

(Deadlift @ 65-70% of 1RM)

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