Tuesday 1/3/16

Crossfit Aether

1)   Strength

a)  Front squats

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

2) Met-Con

100 Body weight back squats (from the rack)

• At the top of every minute stop and complete 5 burpees

• 12 minute time cap

Rest 5 minutes

50 Bench press – Men 75% of body weight / Women 50% of body weight 

• At the top of every minute stop and complete 5 T2B

• 10 minute time cap

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

Aether Barbell

1) Build up to a Soft Power Snatch max.

3x2 dropsets @-15%. 

2) Build Up to a Clean+front squat+jerk max. 

3) Front Squat-7x3@84-88%  of max.

4) Clean Hi Pulls- tall and straight- minimal hip boost-6x1@115% of 1rm

5) Strict Dumbbell Press-5x4. Heavy.