CrossFit Asheville

Strength/Skill Work  Squat Snatch: Work towards 1 rep max
WOD
5 rounds of:
30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs)
30 seconds of max rep box jumps
1 minute rest
Record your reps during the 1 minute rest and post total power cleans, total box jumps as well as load and height [...]

Strength/Skill Work:  Snatch
WOD
Complete 3 four minute rounds of the following:
Max burpees for 1 minute followed immediately by
30 Kettlebell swings (M-53lbs, W-35lbs)
30 sit-ups
Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute. 
For example, if you finish the first [...]

Strength/Skill Work  Power snatch:  Heavy single
WOD
As many rounds as possible in 12 minutes of:
5 push-press (135/95)
8 pull-ups
12 kettlebell swings (53/35)

Strength/Skill Work  Shoulder Press: 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
20 power snatch (115/75)
50m suicide run (turns every 10m)
15 power snatch
50m suicide run
10 power snatch
50m suicide run
5 power snatch
50m suicide run
For time.
*Please note: Noon class [...]

 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 [...]