11/21/2017

11/21/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Farmer’s Carry (5 x 40m )

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

Run 600m

4 Bar Facing Burpees

Max effort HSC 95/65

Rest 3min

AMRAP 4

Run 400m

8 Bar Facing Burpees

Max effort HSC 135/95

Rest 3min

AMRAP 4

Run 200m

12 Bar Facing Burpees

Max effort HSC 185/135

*Score total HSC

*30% – 40% – 55%

11/20/2017

11/20/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Back Squat (3 x 10 @ 65% )

B: Chest-To-Bar Pull-ups (one max effort set )

Metcon

Metcon (No Measure)

21 EMOM

1 – 10/12 Calorie Row

2 – 30 DU + 10 TTB

3 – 10 Thruster 50/35 db

11/18/17

11/18/17

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Teams of 2 –

40 Clean & Jerks 135/95

50 Bar Facing Burpees

60 CtB Pull Ups

70 Calorie Row

60 TtB

50 Bar Facing Burpees

40 Clean & Jerks 135/95

40-45% of 1RM C&J

11/17/17

11/17/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Good Mornings (3 x 8 )

Metcon

Metcon (Time)

5 Rounds for time

10 Deadlifts 205/135

10 Ring Dips

40% of 1RM

Bear Hug Carry (4min to accumulate max distance)

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

11/16/17

11/16/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Shoulder Press (2 x 5 @ 70-75% 3 x 3 @ 80-85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Run 400m w/ med ball 30/20

20 Med Ball Step Up Overs 24/20

3 Wall Walks (Rx+ 20m HS Walk)

Walking Deadlift (Every 2min for 6min x 10 each leg)

Holding a dumbbell in each hand with slight bend in hips and knees hinge at the hips and touch the floor with the dumbbells. Each step is a rep.

11/15/17

11/15/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Back Squat (1 x 1 @ 90%)

B: Pronated Weighted Chest to Bar Pull Up (10min to build to a heavy 5 rep.)

Metcon

Metcon (No Measure)

Every 4min for 16min

-8 Burpee Box Jump Overs 24/20in

-16 CtB Pull Ups

-24 Wall Balls 20/14#

11/14/17

11/14/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Power Clean (Max repetitions in 30 seconds )

4 sets of –

Max effort reps in 30 seconds.

Rest 2min between efforts.

70% – 75% – 80% – 85%

*Touch and go

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

A1): Bent Over DB Row (3 x 8 )

A2: Split Squat (3 x 8 each leg )

11/13/17

11/13/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Deadlift (Record 1×1 @ 90%)

1 x 5 @ 70%

1 x 5 @ 75%

1 x 3 @ 80%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

Metcon

Metcon (Time)

27 DB Snatches 50/35

21 SA DB OHS (RA) 50/35

15 Burpees Over the Rower

60 Cal Row

15 Burpees Over the Rower

21 SA DB OHS (LA) 50/35

27 DB Snatches 50/35

A1: Waiter’s Carry (3 x 40m)

A2: Toes-To-Bar (3 x 15)

11/11/17

11/11/17

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Partner WOD

For Time –

42 – 30 – 18

Thruster 115/85

TtB

Rest 5min

Row 2000m and then –

5 Rounds

20 Thrusters 45/35

10 Burpee Box Jump

Overs 24/20in

11/10/17

11/10/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Squat Snatch (Every 2 min do one squat snatch )

Every 2 minutes for 20min do one squat snatch. Start the first min. at 65%.

Metcon

Metcon (Time)

For Time –

1 Lap around block

40 Alternating Pistols

20 HPC 205/135

20 Ring Muscle Ups

*18min time cap

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