Tuesday 11/8/16

Crossfit Aether

1) Warm up
-5 minute easy bike or row.
-Squat bottom position hold 1 min.

 2) Not For Time:

A.)4x20 (10 each leg) - Back Rack Lunges (moderate weight).

B.) 4x10 Back Extension w pause at top.

3) Gymnastics/Met-con EMOTM for 10 minutes

1 rope climb

6 alternating DB snatches 50/30 (alternate - 3 ea arm)

4) 800 m steady row/run/bike/ski (keep HR around 70%) 

 

Aether Built Oly Cycle Day 32

1.) Build up to a 2 rm hang clean + 1 jerk. keep it clean.

2.) Push Press- 5x5 @75% or build to soft max. 

3.) Back Squat-4x2 @88%.

4.) Back Rack Walking Lunges- 4x10 moderate weight.