Friday 10/7/16

CrossFit Aether

1.) EOMOTM 14 minutes 1 Pull + 1 Power Snatch. If you fail immediately drop 15% and move on. Unless it was a sikky mistake, then nail it!

2.) 3 Rounds not for time. For movement.

10  Single Arm Dumbbell Snatches (40,20)

10 Kettle Bell Squats. (55,35) 5 with weight on one side 5 with weight on other. 

10 K.B. Single Leg Deads (55,35)

 

Aether Built Oly Cycle Day 10

1.) Build up to a 1rm Snatch Pull + Snatch. Hold catch for 3 seconds. 3 dropsets at -20%. 

2.) Back Squat- Build up to a smooth 3 rep max. 3x2 dropsets at -15%.  

3.) Bench Press-4x6. 

4a.) 4x8 Weighted Back Extensions.

4b.) 4x10 Overhead Tricep Extension.