Friday 3/17/17

CrossFit Aether

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row

55 handstand push-ups

Aether Barbell Oly Cycle

1) Snatch- Build up to a heavy single for the day. 5x1 dropsets at -20% with 3 second holds in catch.

2) Snatch Balance- Build up to a heavy single. Dropsets 3x1@- 15% of that heavy single.

3) Back squat- 4x4@ 79% 1rm. 

4) RDLs- 4x8 Heavy as possible with good form.

5) Russian Twist-4x10

5b) Strict toes to bar- 4x8