4/27/17

4/27/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Back Squat (4 x 10 )

Metcon

Metcon (Time)

For Time:

21 – 15 – 9

-Shoulder to Overhead 115/85

-Wall Ball

-Burpee Box Jump Over

24/20
Scale STO 40% of Push Jerk 1RM

Metcon (No Measure)

100m Plate Pinch

Carry 45/35#

Track and Rings

Track and Rings

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Deadlift (5 x 3)

A2: Single Arm Dumbbell Shoulder Press (5 x 3)

3 reps per arm

Metcon

Metcon (Time)

Five rounds for time:

7 Muscle-ups

Run 400 meters

Dumbbells and Jumping

Dumbbells and Jumping

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Farmer Carry (4 x 100m )

B: L-Sit (1 Max Effort Hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

-10 DB Snatches Alt. 50/35

-10 Single Arm OH Walking

Lunges RA 50/35

-10 Single Arm OH Walking

Lunges LA 50/35

-30 Double Unders
*Transition for walking lunges: Transfer weight at the shoulders,hips, or on the ground.

4/24/17

4/24/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: 1.25 Front Squat (5 x 3)

B: Weighted C2B Pull-up (5 x 3)

Metcon

Metcon (Time)

For Time:

135-lb. thrusters, 15 reps

135-lb. SDHP, 21 reps

135-lb. thrusters, 12 reps

135-lb. SDHP, 15 reps

135-lb. thrusters, 9 reps

135-lb. SDHP, 9 reps

*Scale 55% of 1RM Thruster

4/22/2017

4/22/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

2017 Qualifier Workout #1

Team of 2 option

For time:

-140 dumbbell snatches,

50/35lb

-120 calorie row

-100 burpees

– 80 Burpee C2B Pull Ups

Rx + option

For time:

100 dumbbell snatches,

50/35 lb.

80-calorie row

60 burpees

40 muscle-ups
*Split work evenly

*Rx + 20min. time cap

4/21/2017

4/21/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

E3MOM 18 (SLD 6 x 10 /Dip 6 x 5-10)

-10 Single Leg Deadlift

(5 each leg)

-5-10 Ring/Stat. Dips
-Single Leg Deadlift

*Building in weight

*Use barbell

-Dip

*Add load if you can

achieve more than 10 reps

Metcon

Metcon (Time)

“Power Clean Annie”

50-40-30-20-10

-Sit-ups

-Double Unders

-5 Power Cleans 185/125

*5 PC after each set of DU/SU
*Scale Power Clean to 70% of 1RM

4/20/2017

4/20/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Behind the Neck Push Press (5 x 3)

Push press behind the neck.

B: Strict Handstand Push-ups (1 max effort set )

*Scaled 1 set max reps

wall walks

*no rest at bottom with

chest on floor

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

-30 KB Waiter Squat

1.5/1 pood (*15 each side)

-15 T2B

-400m run

-30 KBS 1.5/1 good

-15 HSPU

4/19/2017

4/19/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Overhead Squat (20min. to build to today’s heavy single.)

Metcon (Time)

For Time

21-15-9-15-21

Hang Squat Snatch 95/65

C2B Pull Up

*Scale recommendation 40% 1RM Squat Snatch

4/18/2017

4/18/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Squat Clean (20min. to build to today’s heavy single. )

B: Double-Unders (2 attempts at max reps )

Metcon

2000 m Row (Time)

Metcon (No Measure)

Tabata Hollow Body Hold

4/17/2017

4/17/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Deadlift (5 x 5)

1st set @75%. Maintain or progressively build in weight.

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

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