Tuesday 1/10/16

Crossfit Aether

1)   Strength

Front squats

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

2) Met-Con

AMRAP 18 minutes:

15 box jumps 24/20”

12 Push press 115/75

9 TTB

5 minutes cooldown on bike, run or row.  SLOW pace. Bring that heart rate back down

3) Gymnastics

10 Min BMU practice.  Refer back to the drills but I want you attempting bar muscle ups.  Post videos on the page.

For those that have BMU proficiently:

 

3 rounds with 2:00 rest in between rounds: In 2:00 finish a 50’ HSW.  Must finish in at least 8 foot increments (2 mats).  Example: if you finish an 11’HSW, go back and start reattempt at 8’. In remaining time finish max BMU. 

4) 15-20 MINUTES OF MOBILITY

Aether Built Oly Cycle

1)  Build up to a 1 rm snatch w/pause at knee + 2 OHS.

2) Build up to a 1 rm Clean + jerk w 2 second pause in dip and catch. 

3) Front Squat- 4x1@90%+ .... after each set perform 1 sitting box jump@70% max height. Jump from seated position on bench.

4) Bulgarian split squat-4x6.