CrossFit Asheville

Strength/Skill Work:  Hang Power Snatch WOD 5 Rounds of: 50 or 30 meters of line sprints 20 kettlebell swings (1.5 pood, 1 pood) For time.  Sprint drills are also known as suicide drills.  Put a cone every 10 meters from a starting line.  Run to the first, back to the start, 20m mark and back, [...]

  Strength/Skill Work  Split Jerk: Find a 5 rep max WOD 4 rounds for time of: 100 single jump ropes or 25 double unders 15 knees to elbows 12 kettlebell swings 10 dumbbell suitcase deadlifts (M-45lbs, W-25lbs)