CrossFit Asheville

Strength/Skill Work:  Power Snatch
WOD
“Daniel”
50 pull-ups
400m run
21 thrusters (95lbs)
800m run
21 thrusters (95lbs)
400m run
50 pull-ups
For time. 
“Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. 
Today is Daniel Smith’s birthday and he requested that we honor the hero “Daniel” today. 
CrossFit Asheville will complete “Danny” with [...]

Strength/Skill Work  Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. 
WOD
15 deadlifts
30 tuck jumps
15 push-ups
12 deadlifts
24 tuck jumps
12 push-ups
9 deadlifts
18 tuck jumps
9 push-ups
For time. 
Use ~60%  your DL 1RM
Optional strength work  Power snatch 65% x 1 x 3, 70% x 1 x 2

CrossFit
Strength/Skill Work  Power Snatch: Heavy single
WOD
Shortened Lynne-like
Perform max rep ring dips/bar dips immediately followed by max rep pull-ups
Rest as needed b/w rounds.
______________________________________________________________________________________________________
ICE Training
Strength/Skill Work 
1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack)
Complete 7 rounds.  Work to add weight each round
WOD
Same as above.

Strength/Skill Work  Power snatch: Find a 1 rep max
WOD
200m run with med ball 
2 tire flips and jump throughs
100 feet tire drag (M-45lbs, W-25lbs)
30 single arm dumbbell/kettlebell push-press (15 each arm, M-35lbs, W-20lbs)
~150m run with medicine ball (2nd telephone pole)
2 tire flips and jump throughs
100 feet tire drag
20 single arm dumbbell push-press (10 each arm)
~100m run with med ball (1st telephone pole)
2 tire flips and [...]

 CrossFit 
Strength/Skill Work Max Height Box Jump
 
WOD
200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows
For time
____________________________________________________________________________________________________________
ICE Training
Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets
WOD
Same as above.