Wednesday 12/28/16

Crossfit Aether

Week 8 Day 3:

1)   Strength/Accessory

A1) 4x16 Bulgarian split squats 8 ea leg – moderate full depth – ADD weight from last 

1)  Gymnastics/Met-con

21-15-9

Deadlift 155/105

Pull-ups

3 minute rest

18-12-6

DB Snatches (Alternating)  50/35

Wall Balls 30/20

Immediately followed by  30 T2B

 *total time includes both couplets – rest time – and T2B

2) 5 minute cool down

3) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY.

 

Aether Built Oly Cycle

1) Snatch- Build up to a heavy but clean triple. Dont stand up first two. 

2)  Build up to a heavy 2 rep clean + 1 jerk.

3) Back Squat- 6x2, 1x15.

4) RDLs-4x6-8 moderate load about 65% 1rm clean. 

5) Strict Press- 5x5@80%.