CrossFit Asheville

Strength/Skill Work:  Snatch Balance
WOD
Complete 3 rounds of the following:
5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press)
Immediately followed by max effort ring dips  (Use an assistance with which a minimum of 12 ring dips may be completed per round.)
If you can not do ring dips then do push-ups!
Rest as needed b/w rounds.  (3-5 [...]

CrossFit
Strength/Skill Work  Turkish Get-ups
WOD
Complete 4 rounds of the following:
As many rounds as possible in 2 minutes of:
8 burpee dumbbell deadlifts
12 box jumps
30 seconds rest
As many rounds as possible in 2 minutes of:
15 squats
9 pull-ups
30 seconds rest
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ICE Training
Snatch Balance: 75% of snatch x 3 x 3
Squat Clean: 85% of Friday’s max x 1 x 4
WOD
Complete 4 rounds of the [...]

 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
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ICE Training
Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets
WOD
Same as above.