Monday 10/31/16

CrossFit Aether

For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

Use a 20-lb. ball and a 24-in. box.

Aether Built Oly Cycle

1.) Hang Snatch from top of knee- 4x2@80%+(dont miss). 

2.) Full Snatch- 4x1@90%+ dont miss. if you do stay at that weight. If you miss again drop 10% and perform 4 more singles. Nail them!

3.) Build up to a 2 Rm Power clean. Dropsets 3x2@-10%

4.) Front Squat- 4x2@90%+.

5.) Back Extensions- 4x8 Weight as needed.