Friday 10/21/16

Crossfit Aether

1) 27-21-15 reps for time of: Work your pacing. About 75% for 27's, about 80% for 21's, and start at 85% and empty tank as you close in on last 5 reps.

165-lb. back squats
Handstand push-ups

Rest 5 minutes

10 minute Amrap

500 m row

100 Double unders

Aether Built Oly Cycle Day 20

1)  Build up to 1 rm hang snatch, no further than mid thigh.

2) Build up to a soft max of 2 pulls + 1 snatch from the floor.  

3) Dropsets at 100% of #2 max above. 5x1. 

4)  Back Squat- 1×12@67% max, 1x8@73%max, 3x6@79%. Heavy but smooth.

5.) Ring Rows- 4x10 tempo@2,0,2,1(down,nopause,up,pause)

6.) Pull Ups-2x12 tempo same as above.