10/21/17

10/21/17

Announcements

Oktoberfest at the Koon’s this Sunday! Sign up today!

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

For time with partner –

200 Double Unders

90 Wall Balls (30/20 lbs)

75 Pistols

60 Burpee Box Jump Overs (24/20”)

45 Handstand Push-Ups

30 Clean & Jerks (185/125 lbs)

15 Bar Muscle-Ups

*One partner must be holding

deadlift bar while other partner is

working.

Deadlift Weight – 225/155 lbs

10/20/17

10/20/17

Announcements

Oktoberfest at the Koon’s this Sunday! Sign up today!

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Single Leg Deadlift (5 x 5 each leg )

B: Weighted Dip (3 x 8 )

Metcon

Metcon (Time)

3 Rounds For Time –

21 SDHP 95/65

15 Ring Dips

400m Run

10/19/17

10/19/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Split Jerk (5 x 2 with 2 second pause in receiving position.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Row 500m

-20 Med Ball Step Ups 30/20lb

24/20in box

-20 Med Ball Sit Ups

-20 lateral jumps over Med Ball

10/18/17

10/18/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Paused Back Squat (6 x 3 with 2 second pause in bottom)

B: Pronated Weighted Chest to Bar Pull Up (3 x 8 )

Metcon

Metcon (Time)

For Time –

75 Thrusters 135/95

EMOM 3 CTB Pull Ups

*18min time cap

*55% of 1RM Thruster

Metcon (No Measure)

60 Tuck Ups

From a hollow body

position with arms along

side bring knees and chest together.

10/17/17

10/17/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Snatch Balance (10min to build to heavy double )

B: Snatch Pull+Hang Squat Snatch(Pocket)+Hang Squat Snatch(above knee) (Every 2min for 10min comlete complex. )

Metcon

Metcon (Time)

8 to 1

Hang Squat Cleans 185/135

Bar Facing Burpees

*60% of 1RM Squat Clean

10/16/17

10/16/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Deadlift (5 reps @ 70% 5 reps @ 75% 5 reps @ 80%)

B: Alternating KB Z-Press (4 x 5 each arm )

Sit on the floor with both legs straight out in front. Press one KB while holding other in front rack.

Metcon

Metcon (Time)

3 Rounds for time

75 Double Unders

50 Air Squats

15 Deadlifts 225/155

*45% of 1RM DL

10/14/17

10/14/17

CrossFit Asheville – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Team Nate”

option 1

AMRAP 20:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

option 2

AMRAP 20

4 CtB Pull Ups

4 Dips

8 Kettlebell Swings (70/53)

option 3

AMRAP 20

4 Jumping CtB Pull Ups

4 Burpees

8 KB Swings (53/35)

10/13/17

10/13/17

CrossFit Asheville – CrossFit

Strength/Skill Development

3 Touch and Go Power Clean + 3 Front Squats (Build to heavy complex)

3 consecutive power cleans with no rest at the floor. After third power clean complete 3 front squats.

Metcon

Metcon (Time)

15 – 12 – 9

Power Snatch 135/95

Thruster 135/95

*60% 1RM Power Snatch

Supinated Barbell Row (3 x 8 )

10/12/17

10/12/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: DB Walking Lunge (4 x 8 each leg )

Hold DBs in both hands with straight arms at sides of body. Post load as sum of both DBs. (ie. 20lbs/hand = 40lbs)

B: Metcon (Distance)

Standing Triple Jump –

Jump off of two feet. Land on right foot jump to the left foot, and then land on both feet.

Metcon

Metcon (Time)

For time –

-1 lap around block

Rest 3min.

-400m run

Rest 2min.

-200m run

Rest 1min

-400m run

Rest 2min

-1 lap around block

10/11/17

10/11/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Suitcase Deadlift (4 x 8 each side )

A2: 1-arm DB Press (4 x 8 each arm )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

3 burpee box jump-overs 24/20

3 deadlifts 225/155

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

*45% of 1RM DL

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