Wednesday 10/5/16

CrossFit Aether

1) Warm up

50 Speed Skaters

50 Kettle Bell Windmill

2) For time:

50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

Aether Built Oly Cycle Day 8

1) Build up to a 2 rep max snatch with 2 sec pause in catch. Soft max. Dropsets 2x2 @80% todays max.

2)  Snatch pulls from blocks- 5x2

3) Super Set

KB Over Head Walking Lunge- 4x12 total.

Pull Ups- 4x6

4.) Snatch grip strict pull- 4x8