Friday 12/22/16

Crossfit Aether

Warm Up

3 rounds of

60m Overhead KB carry single arm

30 Ice Skaters

20 Twisting Lunges

Then... 

25 Minute AmRap

30 Wall Balls 20/14

15 Push Ups

20 Wall Balls

10 Pull Ups

10 minute cool down on rower.

 

Aether Built Oly Cycle

1) Build up to a soft 1 rm Power Clean plus jerk. Dropsets 5x1@-15%. 

2) Front Squat-  6x2@88% 1rm.

3) Clean Pulls- 5x1@110% todays max(#1).

4) Bent Over Row- 5x5 plus one light set of 12.

5) Pull ups- 2x25