Why CrossFit Asheville?

  • CrossFit Group Classes
  • Forever Fit
  • Olympic Lifting Techniques
  • Strength Balance Emphasis

CrossFit Asheville is a community dedicated to assist individuals of various abilities reach their personal fitness goals.

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October 1, 2016

October 1, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (AMRAP – Reps)

In teams of 3 with one person working at a time:

AMRAP 7: Hang Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Push Press

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

Score is total reps.
Scale to 55% for first 50, 60% for second 50, and 75% for max reps.

September 30, 2016

September 30, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Squat Snatch (Work to a heavy single)

or power snatch + OHS

WOD

Metcon (No Measure)

30 minute EMOM

1: 3 Squat Snatch @ ~60% of today’s heavy

2: 1 – 5 UB MU

3: 50 DU (or 30s DU attempts)

September 29, 2016

September 29, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Back Squat (2 – 2 – 2 – 2 – 2 – 2)

AMRAP-1 strict pull-ups between rounds.

WOD

Metcon (Time)

40 V-ups

400 m Run

30 KBS (70/55)

700 m Run

30 KBS (70/55)

400 m Run

40 V-ups

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