CrossFit Asheville » hang power clean

091223 Wednesday “Heartbeat”

Shanna — Wed, 23 Dec 2009 10:25:41 +0000

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 far as open until 1:00pm. New Year’s Day we will open for a WOD with a Paleo Potluck Brunch Kick-off to follow. Details to come LATER TODAY!

091027 Tuesday “Jump Ball”

Shanna — Tue, 27 Oct 2009 09:24:42 +0000

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 (24″/20″)

For time.

091007 Wednesday “The Tempest”

Shanna — Wed, 07 Oct 2009 00:20:47 +0000

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 15 reps

090917 Thursday “Dutch”

Shanna — Thu, 17 Sep 2009 00:30:08 +0000

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 WOD at home essentially if you can get into the proper position for OHS and really have to focus on strength sets then you should do the low rep heavier version. (Max efforts make your whole body shake rather than feeling frustrated that you can’t get into position.) If you are unsure go light and fast with the higher reps. Best of luck! The goal of this work-out is to be completed in under 7 minutes. Let’s see who many can get there!

Heavy Version:

5 rounds for time of:

3 Overhead squats (85% of 1RM not to exceed 135/95)

7 burpees

Burner Version:

5 rounds for time of:

9 OHS (bar weight only)

7 burpees

090826 Wednesday “Mile Time Trial”

Shanna — Wed, 26 Aug 2009 00:19:17 +0000

08/25/2009 Route
Find 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 fast mile!

090821 Friday “DT”

Shanna — Fri, 21 Aug 2009 03:15:12 +0000

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 Men-155lbs, Ladies-105lbs

090626 Friday “No Limits”

Shanna — Fri, 26 Jun 2009 01:02:44 +0000

Strength/Skill Work: Burgener Clean Progression

WOD:
Complete as many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High-pull

Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out at 65lbs.