CrossFit Asheville

Strength/Skill Work:  Thruster
WOD
~600m run (1 block around building)
20 overhead squats (M-95lbs, W-65lbs)
35 double-unders (105 singles if unable to do DUs)
20 push-press (M-95lbs, W-65lbs)
35 push-ups
20 thrusters (M-95lbs, W-65lbs)
600m run
For time.
Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor.  This work-out is meant to use the same weight for all [...]

 
 
Strength/Skill Work   Pistols: Work on improving the range of a proper one-legged squat. 
WOD
~600m run (1 block around building)
20 overhead squats (M-95lbs, W-65lbs)
35 double-unders (105 singles if unable to do DUs)
20 push-press (M-95lbs, W-65lbs)
35 push-ups
20 thrusters (M-95lbs, W-65lbs)
600m run
For time.