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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December 9, 2016

December 9, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Squat Clean (Work to a heavy double)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25 DU

5 Power Cleans (135/95)

25 DU

5 Pull-ups

December 8, 2016

December 8, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Lunge Squat (5 x 5 per leg, climbing)

From lunge position, hold DBs at side and control back knee down to floor & back up.
Use DB or KB.

Warm up snatch between sets.

WOD

Metcon (Time)

4 Rounds in teams of 2:

5 Snatch (115/85)

10 T2B

15 Box jump overs (24/20)
Alternate after each exercise.

December 7, 2016

December 7, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Shoulder Press (3-3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds:

400 m run

30 WB (20/14 to 10/9)

20 Burpees

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