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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February 22, 2017

February 22, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Front Squat (6, 5, 4, 6, 5, 4)

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – AMRAP 20:

1 Cal Row, 1 Burpee BJ (24/20)

2 Cal Row, 2 BBJ

3 Cal Row, 3 BBJ

Partner 1 completes the first round, 1 Cal and 1 BBJ.

Partner 2 then does the same, 1 Cal and 1 BBJ.

Partner 1 completes 2 Cal + 2 BBJ, and tags it back to Partner 2 for the same.

Continue completing full rounds and adding (1) repetition to each movement until time is called.

February 21, 2017

February 21, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Power Snatch + OHS + Hang Squat Snatch Complex (15 min to heavy)

1 rep= 1 power snatch + OHS + hang squat snatch

WOD

Metcon (Time)

21 Power Snatch

21 Pull-ups

15 OHS

15 C2B Pull-ups

9 Squat Snatch

9 BMU

(95/65)

February 20, 2017

February 20, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Deadlift (6, 5, 4, 6, 5, 4)

WOD

Metcon (Time)

5 Rounds:

10 HSPU

10 Deadlifts (185/135)

200 m Run

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