1/11/16 Wednesday

Crossfit Aether

 

1)  Strength/Accessory

 

Not For Time:

 

A1) 4x8 weighted tempo pistols 43X2 (alternate for 8 each leg)

 

A2) 4x10 Drop snatch (add weight from last week)– snatch grip, feet start in pulling position, 100% drive down (no dip or drive), feet end in squatting position: use a lighter load, focus on SPEED under the bar and locking your shoulders out quickly.

 

**Complete B after finishing last set of above couplet

 

B) 1 set of 100 30/15# DB walking lunges

 

2)  Gymnastics/Met-con

 

4 rounds:

 

Max set UB Wall balls (no resting the ball on the wall.  This is rapid fire).  1:00 rest

 

2 set of Cindy: 5 pullups, 10 pushups, 15 squats

 

2:00 rest

 

 

 

3) 5 minute cool down

 

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY. Focus on Quads and hips

 

Aether Barbell

1) Build up to a heavy Power Snatch in 5 sets or less.

2) Snatch- 1@80%, 2@90% go from there. NO MISSES. immediately drop 15% and hit 3 or 4 singles.

3) Clean(no jerk)- 1@80%, 2@90% go from there. NO MISSES. immediately drop 15% and hit 3 or 4 singles.

4) Jerk off blocks- 5x1@85%+ NO MISSES!! 

5) 4 Rounds  

8 Dumbbell Thrusters 40/30

12 weighted GHD Sit ups 20/14