2/23/2018

2/23/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

A: Good Mornings (3 x 8 )

B: Strict Ring Dip (3 sets of 30 sec on/60 sec rest)

Metcon

Metcon (AMRAP – Reps)

5 rounds

40 seconds calorie row

20 seconds rest

40 seconds lunges

20 seconds rest

40 seconds slam ball 30/20

20 seconds rest

40 seconds burpees

20 seconds rest

*If participating in the open

I reccomend doing WOD at

coversational pace.

2/22/2018

2/22/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

Shoulder Press (4 x 8 )

Metcon

Metcon (Time)

For time –

7 rounds for time –

5 DB burpees 50/35

10 DB push press 50/35

25 Double unders

*20% 1rm push press per DB

2/21/2018

2/21/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

A: Paused Front Squat (5 x 3 (2 sec pause at bottom))

B: Strict Chest to bar Pull-ups (3 sets of 30 sec on/60 sec rest (pronated))

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute –

5 hang power cleans (155/105)

*Score = total wall balls

** 45% 1rm clean

2/20/2018

2/20/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

Squat snatch + Hang squat snatch + OHS (Every 2min for 16min (8 sets))

*Recommend starting at 60-65%

1rm snatch

**Building until finding todays

challenging weight.

Metcon

Metcon (Time)

4 rounds for time-(18min cap)

-500m row

-10 Burpee box jump overs

24/20 (box facing)

-20 DB snatches (alt) 50/35

2/19/2018

2/19/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

A: Deadlift (4 x 8 )

*Start at 50% 1rm and build or

maintain

**Focus on controling negative

slower than concentric

B: Handstand Push-ups (EMOM 5 3 strict HSPU + 3 kipping )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

800-meter run/walk

25 toes-to-bars

25 deadlifts 185/135

*35-40% 1rm DL
800m run = 32 reps (1 rep = 25m)

2/17/2018

2/17/2018

CrossFit Asheville – CrossFit

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Metcon

Metcon (Time)

Teams of 2

100 calorie row

90 wall balls

80 box jump/step overs

70 TtB

60 Deadlifts 235/155

50 CtB pull ups

40 bar facing burpees

30 Front Squats 185/125

20 Bar muscle ups/burpee jumping ctb

10 Snatches 185/135

*Scaling DL 45-50% 1rm

Front Squat 50-55% 1rm

*Snatch 65-70% 1rm

2/16/2018

2/16/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

A: Squat Clean (Every 2min for 16min 2 squat cleans)

Squat clean

every 2min for 16min

2 squat cleans

*Start at 60-65%

B: Barbell Row (3 x 10 )

Metcon

Metcon (Time)

For time –

30 Clean and Jerks

Pick your load –

Men – 75 – 95 – 115 – 135 –

155 – 185 – 205

Women – 55 – 65 – 85 – 95 –

105 – 135 – 155

*Choose a load that is close

to 65% of 1rm clean and jerk

2/15/2018

2/15/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

Overhead Squat (5 x 3 with 2 second pause in bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

50 Lateral Barbell Burpees

100 Double Unders

30 Thrusters 115/80

*45-50% 1rm thruster

Strength/Skill Development

Double dumbbell overhead walking lunge (3 x 25ft)

Hold two dumbbells overhead and perform walking lunges.

2/14/2018

2/14/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

Push Press (Every 2min for 10min 5 reps)

-Every 2min for 10min

5 push press

-On 10th minute max effort

reps at 70% 1rm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 CtB pull ups

15 hand release push ups

30 Wall balls 20/14

Strength/Skill Development

Single Arm DB Overhead Carry (4 x 80m (2 sets each arm) )

Bring a DB to the overhead position. Walk the prescribed distance while maintaining the DB overhead.
Goal is to go heavier than last week.

2/13/2018

2/13/2018

CrossFit Asheville – CrossFit

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Strength/Skill Development

Sumo Deadlift (5 x 5 )

First set starting at 65-70% 1rm

Metcon

Metcon (Time)

7 rounds for time of: (16min time cap)

-14 dumbbell deadlifts 50/35

-14 alternating DB push press 50/35

*20% 1rm push press

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