CrossFit Asheville

Strength/Skill Work:  Front squat

WOD

10,9, 8, 7, 6, 5, 4, 3, 2, 1

ring push-ups

knees-to-elbows

squats

For time. 

If you normally do push-ups from your knees do as many as possible (if not all) from your toes.  If you can do 20 push-ups from your toes then it is time to hit up some ring push-ups!

***CrossFit Asheville will be closed for [...]

Strength/Skill Work:  Front squat

WOD

3 rounds of the following:

40 seconds of max rep wall ball

20 seconds rest

40 seconds of max rep power clean (65-70% of your PC 1RM not to exceed 135/95)

20 seconds rest

40 seconds of max rep box jumps

20 seconds rest

Post total reps and loads [...]

CrossFit

Strength/Skill Work Review Med Ball Clean and Sumo deadlift high-pull

WOD

60 push-ups

50 sit-ups

40 sumo deadlift high-pulls (M-75lbs, W-55lbs)

30 medicine ball cleans

20 pull-ups

For time.

There will be a 5 minute limit on each exercise.  Kettlebells may be used for SDHPs.  G’luck!

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ICE Training

Strength/Skill Work Front Squat: Find a 3 rep max then 3 sets of 2 reps at 85%

WOD

75 push-ups

50 [...]