CrossFit Asheville » overhead squat

100109 Saturday “Rollercoaster”

Shanna — Sat, 09 Jan 2010 11:54:46 +0000

Thanks to Greg from CrossFit Seattle for your visit and hard work! We hope to see you back in AVL again soon!

Strength/Skill Work: Overhead squat

WOD

21-15-9

Deadlifts (Use 70% of deadlift 5RM not to exceed 225/155lbs)

Burpees

For time.

091203 Thursday “Grace”

Shanna — Thu, 03 Dec 2009 11:11:53 +0000

Strength/Skill Work: Overhead squat

WOD

“Grace”

30 reps of clean and jerk

for time.

Use 65-70% of your max jerk not to exceed 135/95lbs.

Believe it or not it has already been 6 weeks since we have seen Grace. If your previous time was under 5 minutes it is time to go up in weight! Last performed on 091023.

091102 Monday “Fran”

Shanna — Mon, 02 Nov 2009 09:28:06 +0000

Strength/Skill Work: Overhead squat

WOD

“Fran”

21-15-9

Thrusters

Pull-ups

For time.

Use ~70% of your max thruster weight not to exceed 65/95lbs.

090903 Thursday “Helen”

Shanna — Thu, 03 Sep 2009 11:09:53 +0000

Strength/Skill Work Overhead Squat: Find your 5, 3, or 1 rep max depending on what you last completed.

WOD

Three rounds for time of:

400m run

21 kettlebell swings (1.5 pood, 1 pood)

12 pull-ups

**Reminder: CFA will be closed for Labor Day Weekend beginning with Friday evening classes (so closing after open gym at 1:00pm) and reopening Tuesday morning with the 7am class. Thank you and have a great weekend!!**

090810 Monday “Nancy”

Shanna — Mon, 10 Aug 2009 02:07:05 +0000

CrossFit and ICE

Strength/Skill Work Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed. First time? Begin with a 5 rep max.

WOD

“Nancy”

5 rounds of

400m run

15 overhead squats

For time.

Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. A guideline to use would be OHS 70% of 5 rep max. We last did “Nancy” on June 29th.

090731 Friday “The Ladder”

Shanna — Fri, 31 Jul 2009 01:48:25 +0000

CrossFit

Strength/Skill Work Overhead squat: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max.

WOD

With a continuously running clock do one Power Clean and Jerk the first minute, Power Clean and Jerks the second minute, three Power Clean and Jerks the third minute… continuing as long as you are able.

Sets may be broken during the minute. The WOD is completed once you are unable to complete the designated number of Power Clean and Jerks within the minute.

Coaches will assign weights.

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ICE Training

Strength/Skill Work

Overhead Squat: Find a 3 rep max. Then complete 2×3 at 90%.

Thruster: 3-3-2-2 Get progressively heavier.

WOD

With a continuously running clock do one Power Clean and Jerk the first minute, Power Clean and Jerks the second minute, Power Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Main Page prescribes this WOD at 135lbs.