Friday 12/16/16

CrossFit Aether

1)  Strength

a. Back Squats

1x6 @ 70%

1x6 @ 80%

        1x3 @ 90%

1x2 @ 95%

 

b. Take 7 minutes to establish 1 RM Push Press

REST 1 minute

  THEN

 

@ 50% of above 1rm get 2 sets

 

5 Strict Press

7 Push Press

* 1 min rest between sets

 

2) Met-Con

15 cal row

15 cleans (any type) 115/85

12 cal row

12cleans (any type) 135/95

9 cal row

9 cleans (any type) 155/105

6 cal row

6 cleans (any type) 175/125 (60% +)

3 cal row

3 cleans (any type) 195/145 (70% +)

Rest 2 minutes

1 clean @ 90% + of 1 RM

 

Aether Built Oly Cycle

1) Build up to a 1 rm snatch with 15 second hold @50%1rm.  4x1 at same weight with 10 second pause.

2) Build Up to a 5 rm clean and jerk at 50%1rm

3) 2x20 back squat at 50% 1rm

4) spend 15 minutes on bike.