CrossFit Asheville

Strength/Skill Work  Power Clean: Work up to a heavy single
WOD
21-15-9
Overhead squats
Burpees
Fot time.
For overhead squats use ~70% of OHS 5RM not to exceed 95/65lbs.

Strength/Skill Work:  Find your Power Clean 1 rep max.
WOD
AMRAP in 15 minutes of:
30 double unders or 90 singles
30 kettlebell swings (1.5/1 pood)
15 knees-to-elbows
Compare results to 091015
Thanksgiving Closings
Regarding the Thanksgiving Holiday we will close after the 9:20am class on Wednesday morning and reopen on Monday at 5:20am.

 
Strength/Skill Work:  Power Clean
Optional work-sets: Power clean+clean @ 75% x 4 sets
WOD
Max reps of the following exercises are to be completed within the allotted time. 
Couplet A
4 rounds of:
40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 
20 seconds rest
40 seconds Ring Dips
20 seconds rest
After the four rounds of the first couplet are [...]

Strength/Skill Work  Deadlift: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
9 power cleans (Use Grace or DT weight)
3 rounds of  Cindy*
6 power cleans
2 rounds of Cindy
3 power cleans
1 round of Cindy
For time.
*Cindy is a CrossFit work-out where one round [...]

Strength/Skill Work   Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
“The Chief”
3 rounds of the following:
As many rounds as possible in 3 minutes of:
3 power cleans
6 push-ups
9 squats
1 minute rest
Scale as needed.  Work-out last performed [...]

 CrossFit
Strength/Skill Work Practice Dive Rolls
WOD
“Tabata What?”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is [...]