Monday 12/12/16

Crossfit Aether

1)   Strength

Every 90 seconds for 5 sets

a) Clean Complex –

    Power Clean, push press, front squat, hang squat clean, split jerk

* Don’t drop the bar until you hit all 5

* Build weight with each set unless you fail

THEN

b)  Take 8 minutes to work to a heavy set of 5 Thrusters (try to hit this in 5 sets or less – but don’t sand bag)

REST 1 minute

Then @ 50% of above 5rm

  4x15 thrusters

* 1 min rest between sets

3) METCON

8 minute AMRAP

8 DB Push Press 50/35

80 D.U

8 DB burpees

 *hands on DB in bottom push up position/chest to the ground – hop through – take DB with you – jump with DB at your sides/not overhead.

 

Aether Built Oly Cycle Day 60

This is a deload week and we will come back next week with a greater focus on leg and overhead strength to boost our clean and jerk. Dont push it.

1) Snatch- Build up to a heavy single around 80%1rm. Dropsets 4x1@70%1rm.

2) Build up to a heavy single around 80%1rm. 

Dropsets 4x1@70%1rm.

3) Strict Press- 5x5 moderate load. 

4 Rounds not for time

13 Push Ups

13 Wall Balls

13 KB Swings