Monday 10-3-16

CrossFit Aether

1) Snatch- Doubles with 3 sec tempo on first pull at 60%, 65%, 70%, 75%, 2x80%.

2) Back Squat- 3x5 smooth 5 rep max for the day, 3x1 smooth 1 rep max for the day.

3)  
30 CTB PU
200 Meter Run
10 Squat Cleans (135/95)
200 Meter Run
10 Squat Cleans (135/95)
200m Run
30 CTB PU

Aether Barbell Oly

1) Snatch- Build up to a 2 rep max snatch with 3 sec first pull and 3 sec catch.

2) Snatch Pulls- 5x2 at 90% todays max.

3) Front Squat- 6x3 at 87% max.

4) Bent Over Rows on Bench- 4x6. Moderate to heavy load.

5) Ab Wheel- 4x10. Keep back hollow and butt tight.