7/22/17

7/22/17

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

With a partner

For Time:

27 – 21 – 15 – 9

Deadlifts 225/155

HSPU

*Modify with L-Seated DB

Press

9 – 15 – 21 – 27

DB/KB Snatch 70/50

CtB Pull Ups

27 – 21 – 15 – 9

Cal Row

Burpees over the rower
Partners can split work up however.

Scale DL weight with 45% 1RM

Scale DB/KB Snatch weight with 30-35% 1RM Power Snatch

7/21/17

7/21/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Muscle Snatch + 2x Power Snatch (Build to heavy complex )

-Muscle Snatch – Bring weight from ground to overhead with no flexion in knees or hips after first extension.

-2x Power Snatch- Bring weight from ground to over head without breaking parallel when dropping beneath weight.

B: Bent Over DB Row (3 x 8-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds of:

AMRAP 3

6 Power Snatches 155/105

12 TtB

250-m row

Rest 2 minutes
70% 1RM Snatch

7/20/17

7/20/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: 1-arm DB Overhead Squat (5 x 5 each arm )

A2: Muscle-ups (5 x 5)

Ring/Bar Muscle Up Practice

Rx+ – Strict Muscle Ups

Rx – Muscle Ups

Scaled – Jumping Muscle Ups/

5 reps pull and 5 reps push

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

-5 Burpee Box Jump Overs

-10 SA Thrusters 50/35

(5 each arm)

-50 Double Unders

7/19/17

7/19/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Deadlift (5 x 5 )

Do your best to maintain 80% of 1RM over the 5 sets.

A2: Single Arm DB Push Press (5 x 5 each arm )

Metcon (Time)

For Time:

400m Run

2 Rounds of “DT”155/105

400m Run

2 Rounds of “DT”

400m Run

2 Rounds of “DT”

400m Run

*30min time cap
DT –

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerk

60% of 1rm push press

7/18/17

7/18/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Farmer’s Carry (4 x 100m)

A2: Weighted Ring Dip (4 x 5 )

Metcon

Metcon (Time)

21-15-9

Calorie Row

SDLHP 115/85

Push Press 115/85
Scale to 45-50% 1RM Push Press

7/17/17

7/17/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Back Squat (5 x 5 )

Do your best to maintain 80% across the 5 sets.

B: Weighted C2B Pull-up (10min to build to heavy 5 rep. )

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

Ascending Ladder 2-4-6-8…

Front Rack Lunge 165/115

CtB Pull Up
To scale front rack lunge use 50% of your 1rm front squat

Bowen

Bowen

CrossFit Asheville – CrossFit

Metcon

()

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Partner Option –

3 Rounds for time of:

800m Run

-10 Deadlifts

-14 Burpee Pull-ups

-18 single arm KB Thrusters

-20 Box Jumps

Surfer on Acid

Surfer on Acid

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Deadlift (5 x 5 )

Build to 85% of 1rm

A2: Weighted Dip (5 x 5 )

Metcon

Metcon (Time)

Surfer on Acid

3 Rounds:

400 Meter Run

21 Burpees

sandwhich

sandwhich

CrossFit Asheville, CrossFit Asheville – CrossFit

Strength/Skill Development

A: Shoulder Press (5 x 5 )

B: Good Mornings (3 x 8 )

Metcon

Metcon (Time)

For Time:

1000m Row

Three sets of:

10 Push Presses 135/95

50 Double Unders

40 Toes to Bar
50-55% Push Press

21 – 12

21 – 12

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Front Squat (5 x 5 )

Work up to 85% of 1rm Front Squat

B: Weighted Chest to Bar Pull ups (5 x 5 )

Metcon

Metcon (Time)

4 Rounds:

21 Wallballs 20/14

18/15 Calorie Row

15 Box Jumps 24/20″

12 Hang Squat Snatches 95/65
40% Squat Snatch

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