Wednesday 12/21/16

Crossfit Aether

1)  Strength/Accessory

Not For Time:

A1) 4 X12 (6 each leg) Back rack weighted step ups *ADD weight from last wk

A2) 4 X10 OHS with a 5 sec hold - bottom position * ADD weight from last wk

A3) 4x20 Bulgarian split squats – moderate full depth

2)  Gymnastics/Met-con

1000 m row

50 GHD sit ups

50 D.U.

50 Burpees

50 GHDs

50 D.U.

50 Burpees

3) 5 minute cool down

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY

Aether Built Oly Cycle

1) Build up to a 1 Rm clean 10 second pause after standing it up and then jerk. Dropsets without pause. 5x1@-10% 

2) Back Squat w 3 second pause in bottom. 6x2@85%. Work on speed. 

3) Push Press-  6x3@85% 1rm push press.

4) Clean Pulls- 4x2@100% 1rm.

5) 2 rounds

20 Ring Push Ups

15 Strict high pulls from hip. Some movement allowed. 

Mobility.