Thursday 3-30-17

CrossFit Aether

1) Metcon

EMOM for 20 minutes

ODD: 2 power snatches + 2 full snatches + 1 OHS

EVEN: 2 power cleans + 2 full cleans + 1 jerk

* start at 65% - build if you can maintain form and successful reps.

2) EMOM 8

8 Pull Ups

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. 1 dropsets @-10% of 8rm.

4) Clean Pulls- 6x2@100% 1rm Clean. 

5) Ring Rows- 4x8 with tempo of 3,1,x,2.