Thursday 4-27-17

CrossFit Aether

Warm up

2 rounds

Push up plank with 10 shoulder taps and 10 hip taps. 

10 fire hydrants each side. Use band. 

20 lunges  

20 ab mat sit ups

10 jump squats

1)   Strength

 A) C & J: 3 + 1 x 3 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65%, 3 + 1 @ 70%, 3 + 1 @75%

 B) Drop Snatch + 1 OHS 5+1 x 5 @ 75% of full snatch  (5 drop snatch + 1 OHS)

 

2) Met-con

*15 minute cap

 21 Power snatch 95/65

 100DU

 15 snatches 135/95

 100DU

 9 snatches 155/105

 100DU

 6 snatches 165/115

 100 DU

* Keep snatches at a weight you can handle. Catches should be with clean lock out.  

 

3) 5 minute cool down

 

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY

Aether Barbell Raw Strength Program

1) Back Squat- 6x6@73% 

2) Split Squat- 4x10 moderate load 3,2,x,1

3) Barbell Bridge- 3x10 3,1,x,1

4a) Ab Wheel- 5x10

4b) Toe to Bar- 5x8