Monday 2-13-17

Crossfit Aether
1) Strength:
Front Squats
1 X 10 @ 50%
1 X 10 @ 55%
2 X 10 @ 60%
Rest 4 minutes
1 X 20 at 5 pounds more than last week for ladies, 10 pounds more for guys

2) Olympic lifting:
3 X 3 Full snatch at 55%, 60%, 65%. 3 quick singles, not touch and go. 

3) Met-con
4 Min Amrap
9 Deadlifts (95/65#)
12 Push-ups
15 Box jumps (24/20")
Rest 2 minutes
6 Min AMRAP
30 Bar-facing burpees
20 Overhead squats (95/65#)
10 CTB
Rest 2 minutes
8 Min AMRAP
25 toes-to-bar
50 double-unders
15 squat cleans (95/65#)

Aether Built Oly Cycle

1) Build up to a soft 1rm Power snatch leading up to a soft 1 rm snatch. If you miss before hitting 90% hit 4 sets of doubles at 75% 1rm. Or after 2 misses move on.

2) Back Squat- 1x6@70%, 1x5@75%, 1x4@80%, 1x4@83%, 1x3@86%, 1x3@87%, 1x4@83%. 3-4 minutes rest between sets.

3) BTN Snatch grip Push Press- 5x3. Linear build up to a heavy triple. 3 minutes rest between sets

4) Snatch hi pulls from blocks- 4x4@75% 1rm snatch.

5) Weighted GHD sit ups- 4x7+:20 hold on last rep in hollow rock.