|
||||||
 
 |
Strength/Skill Work:Deadlift WOD 5 rounds of: 30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs) 30 seconds max rep kettlebell swings (1.5/1 pood) 1 minute rest Holiday Hours: We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule. New Years’ Eve will be similar as [...]
Strength/Skill Work: Hang Power Clean WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings (1.5/1 pood) Box jumps [...] Strength/Skill Work: Hang Power Clean WOD As many rounds as possible in 15 minutes of: Ring dips 7 reps One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs) Ball slam [...] Strength/Skill Work: Hang Power Clean WOD There are two variations of today’s work-out. Which version you do will depend on your skill level with the overhead squat. Some do not have the shoulder/hip flexibility in the OHS to get the intended stimulus from this work-out. Ultimately the coaches will tell you which work-out to use. For those that do this [...] 08/25/2009 RouteFind more Runs in Asheville, North Carolina Strength/Skill Work Hang Power Clean: Heavy single. WOD 3 loops of the above route or… Mile Run For Time Rain or shine bring your running shoes and get excited to run a [...] Strength/Skill Work Burgener warm-up and push jerk review WOD Complete 5 rounds of the following for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Men-135lbs, Ladies-95lbs ICE Training Strength/Skill Work Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90% WOD See above only [...]
Strength/Skill Work: Burgener Clean Progression WOD: Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out [...] |
 
 |
||||
|
Copyright © 2012 CrossFit Asheville - All Rights Reserved |
||||||
