Murph

Murph

CrossFit Asheville – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Do It Again

Do It Again

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Teams of 2:

100 Calorie Row

100 Box Jump Overs (24/20″)

100 Deadlifts (185/125#)

100 Wallballs (20/14#)

100 Burpees

100 Wallballs (20/14#)

100 Deadlifts (185/125#)

100 Box Jump Overs (24/20″)

100 Calorie Row

*45min Time Cap
Scale deadlift 40% of 1RM

Go Hard

Go Hard

CrossFit Asheville – CrossFit

Strength/Skill Development

Squat Snatch (E2M for 12min (6 x 2) )

-Starting weight for these snatches should be around 80%. Build over the 6 sets depending on feel.

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

100m Run

12 Power Snatch (95/65)

Rest 3:00

AMRAP 3:

100m Run

8 Power Snatch (115/80)

Rest 3:00

AMRAP 3:

100m Run

4 Power Snatch (135/95)
-Score is total power snatches.

-Scale power snatch

1-45%

2-50%

3-55-60%

One and Done

One and Done

CrossFit Asheville – CrossFit

Strength/Skill Development

Back Squat

Back Squat

Every 2 min. for 10min.

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

-Rest as needed

*Set 6- Max Unbroken

Reps @ 75%
Score max unbroken reps @75%. Attempt to beat reps from May 3rd.

Metcon (Time)

For Time

-100 Double Unders

-80 Air Squats

-60 KB Swings 53/35lb 70/53lb Rx+

-40 Burpees

-20 CTB Pull Ups

Take it or leave it.

Take it or leave it.

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Sumo DeadLift (6 x 3 )

A2: Single Arm Dumbell Press (6 x 3 (3 reps each arm) )

Metcon

Metcon (Weight)

EMOM 21

1- 6 Deadlift 275/185

2- 12 Pistols

3- Row Cal 12/10
*50-55% of 1RM Deadlift

*Men row 12 cal and ladies row 10 cal

Table Manners

Table Manners

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Farmer Carry (5 x 40 meters )

A2: Double-Unders (max reps in 40 seconds )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Hang Power Cleans

10 Front Rack Lunges

10 Push Jerks

*135/95lb
*50% of 1RM Power Clean

Unilateral

Unilateral

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Paused Overhead Squat (6 x 3 (32×1))

-The first number refers to the lowering (eccentric) phase of the lift.

-The second number refers to the amount of time spent in the bottom position of the lift

-The third number refers to ascending (concentric) phase of the lift

-The fourth number refers to how long you should pause at the top of the lift.

B: Weighted Pull-ups (5 x 3 )

Metcon

Metcon (Time)

3 rounds for time of:

10 DB power snatches, LA

10 single-arm OHS, LA

5 Ring Muscle Ups

10 DB power snatches, RA

10 single-arm OHS, RA

5 Ring Muscle Ups

*50/35lb DB
Scale DB based off of 25% of your 1RM Power Snatch

Triple Threat

Triple Threat

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Teams of 3:

3 Rounds:

75 Squat Cleans

1 Lap Team Run (turn left)

Round 1 – 95/65

Round 2 – 115/80

Round 3 – 135/95

Scaling Walls

Scaling Walls

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Good Mornings (4 x 8 )

A2: Weighted Dip (4 x 8 )

Add load if you can achieve 9 or more in 1 set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

-5 Wall Walks

-10 Knee to Elbow

-15 Med Ball Slams 30/20

-200 Meter Run

Super 7even

Super 7even

CrossFit Asheville – CrossFit

Strength/Skill Development

Single Leg Deadlift (5 x 10)

5 reps each leg

Handstand Hold

Rx+ 1min Free HS Hold

Rx 1min HS Hold on wall

Scaled 1 min of wall walks

Metcon

Metcon (Time)

7 rounds for time of:

95-lb. power cleans, 7 reps

95-lb. thrusters, 7 reps

7 bar-facing burpees
35-40%1RM Thruster

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