Thursday 3/1/17

Crossfit Aether

Day 4:

Strength:

Split Jerk

2 X 5 @ 60%

1 X 5 @ 65%

3 X 3 @ 70%

2) Metcon

30 Minute AMRAP:

10 Clean and Jerks 135/95#

10 KBS 55/35

10 Bar facing burpees

10 Front rack walking lunges 135/95#

10 CTB pullups

10 WB 20/14#

10 Burpees

5 minute cool-down on bike, run or row.  SLOW pace. Bring that heart rate back down

 

Aether Built Oly Cycle

1) Build up to a soft max Power Snatch + overhead squat.  4 dropsets at 80% max. 2.5 minutes rest between sets.

2) Build up to a soft max Power Clean + Push Jerk. 4 dropsets at 80%. 2.5 minutes rest between sets.

3) Front Squat - Build up to a 2 rep max for the day. Dropsets at -15% and at -25%. .

4)

Hollow rock off GHD- 4x:40 weight if possible.

Prone back ext on GHD- 4x:40 weight if possible.