Wednesday 3/22/17

CrossFit Aether

1) Pull Ups- 5x3.

2) Met-Con  

Row 1000

100 Double Unders

60 Russian Twists

Accessory back Work. 

1) Build up to a Heavy Snatch for the day with pause below knee. Start with muscle, then power and finish building into a full snatch. Dropsets 4x1@80% today's max.

2) Power Clean- 6x1@85% of 1 rm full clean.

3) Back Squat- 6x2@85% 1rm. 2 minutes between sets.

4) Bulgarian Split Squat- 3x15 each leg.

5) GHD hollow hold- 4x:30 weight if possible