Thursday 10/20/16

Crossfit Aether

1) 5 rounds

5 DeadLifts(275,155)

5 Burpees.

Rest 3 minutes.

50 Wall Balls

Rest 2 minutes

50 Pull Ups

For total time. 

Aether Barbell Oly

1) Build up to a 1 rm Clean and Jerk. 3 sec pause in bottom of clean. 3x1 dropsets @85% max w/no pause.

2) Front Squat- 6x3 at 88% max.

3) Push Press- 4x3. 1x10. Note heaviset 3. 

4) Weighted back extensions- 4x6.

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