Tuesday 12/6/16

Crossfit Aether

1)  Warm up

1 Round

1000 m row

10 RDLs

5 HSPU

10 empty bar good mornings

5 HSPU

10 power snatch

 

*Add any additional warm up that you need for you*

 

2)  Strength

a)  RDLs – Work to a heavy set of 3

 

b) Snatch complex –

squat snatch, OHS, high hang squat snatch, 2 OHS

*Don’t drop the bar until all 5 movements are completed. 

 

*5 building sets

 

3) Met-Con

AMRAP in 12 minutes (use at least 65% of power snatch 1 rm)

4 Power snatch 135/95

10 HSPU

3 Squat snatch 135/95

10 push ups

2 Overhead Squats 135/95

 

Aether Built Oly Cycle Day 52

1) Build up to a 3 rm Power Clean plus a jerk.  Dropsets 4x1@-15%.

2) Push Press- 4x4. Note Heaviest 4.

4) Clean Pulls- 4x2@110% 1rm.

5) Box Jumps- 4x3 no longer than 5 seconds rest between jumps.

6)  Lateral Raises- 4x8-12