Monday 5-15-17

CrossFit Aether

 

1)  Strength:

 

Front Squats

 

1x3 - 70%, 1x3 – 75%, 3x3 – 80%

 

2) Push press

 

1x5 – 70%, 1x5 – 75%, 3x3 – 80%

 

3) MET-CON

 

4 rounds

 

15 OHS 95/65

 

10 TTB

 

5 BMU (modify 2 CTB + 2 dips)

*18 minute Time cap*

 

5 minutes cool-down on bike, run or row.  SLOW pace. Bring that heart rate back down

 

4)  Gymnastics –

 

10 rounds – alternate with a partner (5 rounds each)

 

1 rope climb

 

10 burpees

 

20 DU

 Aether Barbell Raw Strength and Gains Day 1💣

1) Strict Overhead PRESS- 4x10

2) Bent Over Row-  4x10

3) Back Squat-  4x10

4) Pull Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6) 10 min intervals 30 on 30 off

Push Ups

GHD Sit ups