9/3/2017

9/3/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

5 Rounds for time of:

30 OHS 135/95

20 CtB Pull Ups

100 Meter Sprint Relay Style

(While one partner runs the

other partner waits at the door

to get tagged in.)

-1min rest after 2nd partner

gets back from sprint.

*40% of 1RM OHS

9/22/2017

9/22/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Good Mornings (3 x 10 )

B: Weighted Dip (10min to build to heavy 3 rep)

Metcon

Metcon (Time)

3 Sprint Sets, each AFAP:

250m row

15 Thrusters 95/65

15 Bar facing burpees

*3 min rest between each set

*40% 1RM Thruster

*Record total time after 3rd set

9/21/2017

9/21/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Push Press (8 – 6 – 4 – 3 – 3 – 3 )

Metcon

Metcon (No Measure)

EMOM 20

1 – Airdyne 15/12 Cals

2- 4 Wall Walks

3 – 20 Sit-Ups

4 – 50 Double Unders

(40 seconds of practice)

*5 sets

*If you are working past 40 seconds lower the reps for the particular movement.

Bear Hug Carry (1 x 400m )

Hold a med ball at your stomach by wrapping your arms around it. Carry it in that position for prescribed distance.

9/20/2017

9/20/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Back Squat (15min to build to today’s heavy single )

B: Supinated Weighted Chest to Bar Pull Up (10min to build to todays heavy 3 rep)

Metcon

Metcon (Time)

21 Stone to Shoulder

15 Back Squats

9 Bar Muscle Ups

15 Stone to Shoulder

12 Back Squats

7 Bar Muscle Ups

9 Stone to Shoulder

7 Back Squats

5 Bar Muscle Ups

*Back Squat 55% of todays

heavy single

9/19/2017

9/19/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Power Clean (Every 2 minutes perform 3 power cleans. 75% build )

B: Single Arm Dumbbell Bent Over Row (3 x 8-12 each arm )

Metcon

Metcon (Time)

30 DB Snatches 50/35

10 Burpee BJ Overs 24/20

20 DB Snatches

10 Burpee BJ Overs

10 DB Snatches

10 Burpee BJ Overs

20 DB Snatches

10 Burpee BJ Overs

30 DB Snatches

Metcon (No Measure)

Tabata Hollow Body Hold

20 seconds of work

10 seconds of rest

9/18/2017

9/18/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Deadlift (7 x 3 Start at 75% and build)

B: DB Press with Overhead Hold (3 x 8 each arm )

Hold both DB overhead. While pressing one DB continue holding the other DB overhead. Switch arms after each rep.

Metcon

Metcon (AMRAP – Reps)

7 x 2-minute rounds of:

Row 25/20 Calories

Jerk max reps 205/135

*No rest between rounds

*Post total jerks

*65% of 1RM Jerk

9/16/2017

9/16/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Happy 91st Birthday Ned!

3 Person Team (2 people can work at a time. You can chip away at both movements simultaneously.)

91 Stone to Shoulder

91 Burpees

Single Arm Farmer Carry & Stone

Carry 200m 115/75 SA FC

Stone weight is same stone used earlier

91 Thrusters 115/85

91 TtB

SA Farmer Carry 200m 115/75 &

Stone Carry

91 calorie row while bear hugging stone. IF stone is dropped everyone on team must do 5 burpees.
Scaling

Thruster 45% 1RM

9/15/2017

9/15/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Back Squat (1 x 20 @ 60% or +5lb from last set )

Last 20 rep!

B: Snatch (70%x2, 75%x2, 80%x2, 85%x1, 85%x1, 85%x1, 85%x1)

Metcon

Metcon (Time)

For Time

21 – 15 – 9

Hang Squat Clean 135/95

CtB Pull Ups

*40-45% squat clean

9/14/2017

9/14/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A1 : Pronated Weighted Chest to Bar Pull Up (8 – 6 – 4 – 2 )

A2: Turkish Get Up (8 – 6 – 4 – 2 )

Metcon

400m Run x 5 (Time)

Run 400m x 5

Rest 3min between efforts

Metcon (No Measure)

3 x 40 second HS Hold

9/13/2017

9/13/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Single Leg Deadlift (4 x 6 each leg )

A2 : Single Arm Dumbell Press (4 x 6 each arm )

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

*Scaling – 35% – 45% – 55%

*Score total deadlifts

Page 1 of 19012345...102030...Last »

Have A Question?

Fill Out The Form And We Will Get Back To You

CrossFit Asheville