Thursday 10/13/16

CrossFit Aether

1) Build up to a pretty 3 rm for the day Power Snatch. 3 dropsets at -20%.

2) Snatch Pulls at 100% todays max. 4x3

3) 21-15-9

Over Head Squat 95,65

Good Morning 95,65

Lateral Burpee over Bar.

Aether Built Oly Cycle Day 14

1) Build up to a pretty 3rm Power Clean +1 Jerk. 4x3@-15% for dropset.

2) Front Squat- 7x3. Challenging but smooth. Focus on really breathing, bracing and pulling yourself into that squat.

3) Clean Pulls- 4x3 @100% Todays max. 

4) Dumbbell Bench Press- 4x8. Tempo @2,1,2,1.