Monday 3-27-17

CrossFit Aether

1)  Strength: De-load

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

2) Olympic lifting:

EMOM 10 minutes

4 Squat snatches 

 *start at 60% and add 5 lbs until you fail, then go back down and stay at that weight throughout remainder of the EMOM

3) Met-con

14 min AMRAP

500 m row

5 Wall Walks

10 Push Jerks 155/105

15 Burpee box overs

10 Hang squat cleans 155/105

5 Strict Pull-ups

 * No gymnastics - take a break from drills!!  Get in extra mobility if you're dying to do something!!

Aether Built Oly Cycle

1) Build up to a max for the day snatch. 

Dropsets 4x1@-15% 

2) Build up to a max for the day Clean and Jerk. 

Dropsets 3x1@-15%

3) Back Squat- 4x4@80% 

4) Snatch High Pulls 6x1@107% today's max. 

5) 3x10 Back Extension Weighted if possible.