1/18/17

Crossfit Aether

Not For Time:

A1) 3x10 weighted tempo pistols 43X2 (alternate for 10 each leg) **add weight from last week

 

A2) 3x10 Drop snatch + Full OHS – 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.  ** we are adding a full OHS from last week but I still want you to try to add weight from last week

 

**Complete B after finishing last set of above couplet

 

B) 1 set of 50 35/20# DB walking lunges

 

2)  Gymnastics/Met-con

4 Rounds:

8 Man makers 40/25

8 CTB

8 DB step ups 40/25 (8 total – 4 each leg)

 

Rest 1 minute between rounds

 

3 minutes rest

 

1,000 m row max effort

 

3) 5 minute cool down

 

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY

Aether Built Oly Cycle

1) Build up to a soft max power snatch.  no misses. Dropsets 2x1@-15% 2x1@-20%

2) Build up to a soft max power c and j. No misses.  dropsets same format as above

3) Back squats- 5x1@ 80%.

4) Back extensions- 50 reps. Break up as needed.

5) Push Press-not if you compete on sat. 4x2 heavy as possible