1/16/17 Monday

 

Crossfit Aether

1) Strength

Front squats

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

1X1 @ 103%

 

2) Met-Con

4 Rounds

10 Lateral over the bar burpees

20 GHD sit ups

5 Power Snatch 155/115 (work at least 80% of your 1 rm full snatch)

Aether Built Oly Cycle

Use power movements at beginning of build ups for both lifts.  Focus on foot work at these lighter lifts. 

1) Snatch- Build up to your opener. Repeat lift at same weight. Dropsets 2x1@-15%.

2) Clean and jerk- Build up to your opener. repeat at same weight. Dropsets 2x1@-15%.

3) Snatch Pulls- 4x2@80% 1rm snatch. 

4) Front Squat- 3x1@70% 1rm.