Monday 1/2/16

CrossFit Aether

1) Strength:

Every 90 seconds

3x3 Hang Power Clean (60%, 65%, 70%)

2x3 Hang Squat Clean (70%, 75%)

* All percentages from 1 Rm Clean

2 minutes rest

 

Then

 

2 minutes Max reps

Full squat cleans @ 60%

 

2) METCON

For time:

 

10 KB thrusters 50/35

10 Strict Pull ups

10 KB push press 50/35

10 Strict ring dips

20 SDLHP 95/65

20 Kipping rings dips

20 High hang power cleans 95/65

20 Kipping/butterfly pull-ups

100 KBS 50/35

Aether Built Oly Cycle

1)  Build up to a 1 rm Power Clean + Push jerk. Dropsets 6x1@-15% todays max.

2) Back squat- 2x7@70%, 1x6@80%, 1x4@85%, 1x3@87%

3) Clean pulls- 3x2@105%1rm clean and jerk.

4) Single arm overhead carry- 4x50 m each arm. Moderate weight.

5) Weighted GHD Sit Ups- 4x6.