Monday 12/19/16

Crossfit Aether

EMOM for 5 min

1 Power Clean – 1 Squat Clean – 1 Jerk

*Don’t drop the bar until you hit all 3 movements

*Start EMOM at 65% and build weight with each set unless you fail

Rest 2 min

THEN

In 3 attempts work to a heavy set of 10 thrusters

* 2 min rest in between sets

2) METCON

With a partner – 20 minute AMRAP

1 Clean and Jerk each 205/135

2 Clean and Jerk each 205/135

3 Clean and Jerk each 205/135

4 Clean and Jerk each 205/135

5 Clean and Jerk each 205/135

**team member #1 does 1 C N J – team member #2 does 1 C N J…. Partner #1 does 2 – partner #2 does 2.  When both people get through the 5 – that is one round – partner 1 then starts back with 1 C N J

5 minutes cooldown on bike, run or row.  SLOW pace. Bring that heart rate back down

4)  Gymnastics –

a) 2” Deficit Tempo HSPU 40X2 (the first number is always the way down.  So pop up to the wall extended arms and descend for 4 seconds, zero at the bottom, explode up, hold 2 seconds at the top for one rep)

5X5

Aether Built Oly Cycle

Weights and volume are gonna hit hard over the next 8 weeks. Lets crush it! 

1) Build up to a 1 rm snatch with 5 second hold in catch. Dropsets 3x1@-15%. Dont miss only makes.

2) Build up to a 1 rm clean and jerk. Dropsets 3x1@-15%. Dont miss only makes.

3) Front Squat- 4x3@75-80%. 

4) Snatch Pulls- 4x2@100% todays max. 

5) Tempo Push Press- 4x3@(4,1,x,1)