box jump « CrossFit Asheville

090813 Thursday “Zombie”

Strength/Skill Work: Max Height Box Jump

WOD:

As many rounds as possible in 20 minutes of:

200m run

12 deadlifts (M-185lbs, W-135lbs)*

12 box jumps

100 feet walking lunge

*Do not exceed ~65% of your DL 1RM or 75% of your DL 5RM

Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah! It’s not too late to join us [...]

Katie soaring over plates

CrossFit

Strength/Skill Work Max Height Box Jump

WOD

200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows

For time

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ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch, 3 sets

WOD

Same [...]