Monday 12/5/16

Crossfit Aether

1)  Warm up* all warm-ups should be done at about 70%

1 round

15 cal row

15 Push press – light bar

15 KB front rack squats – light weight

Floss shoulders – spend 5 minutes with the bands.

2)  Strength

a)  Take 12 minutes build to a heavy set of 3 thrusters

THEN

b) Take 12 minutes to get to a single heavy squat clean

3 min  rest

3) Met-Con

0-1 min 20 UB thrusters at 55%

1-3 min Rest

3-4 min 30 UB thrusters at 50%

4-6 min Rest

6-8 min max calorie row

8-10 min Rest

10-11 min 20 UB Squat cleans at 55%

11-13 min Rest

13-14 min 30 UB Squat cleans at 50%

14-16 min Rest

16-18 min max calorie row.

5) Mobility

Roll pecs

Stretch hamstrings, calves: gastroc and soleus stretch (look these up if you have to)

Minimum 15 min mashing out hip flexors and rolling quads

2min couch stretch each side

5-10min shoulder stretching

Aether Built Oly Cycle Day 51

1) Build up to a heavy snatch single. 6x1@ -15% todays max.

2) Snatch Balance- Build up to a heavy double. 3x2@-10% todays double.

3) Back Squat- 1x5@80%, 1x3@85%, 1x2@90%, 1x3@85%, 1x5@80%.

4) Bent Over Row- 4x8 Heavy. 

5) Pull Ups-4x8