Thursday 3/16/17

CrossFit Aether

1) Metcon

30 miniute – moderate pace, focus on good movement!

10 Jerks 145/105

20 Pistols (10 ea)

30 Barbell roll outs

40 WB 20/14

50 Calorie Row

40 WB 20/24

30 Barbell roll outs

20 Pistols (10 ea)

10 Jerks 145/105

 

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

 

Aether Barbell Oly Cycle

1) Build up to a max for the day of the following complex. Power Snatch + 2 Full Snatches. 

2) Build up to a max for the day of the following complex. Power Clean + Full Clean + Push Jerk. 

3)  Build up to and find an 8 rm Back Squat. No dropsets.

4) Clean Pulls- 6x2@100% 1rm Clean.  

5) Ring Rows- 4x6 with tempo of 3,1,x,2.