Thursday 5-18-17

CrossFit Aether

1)   Strength

C & J: 3 + 1 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65% , 2 + 1 @ 70%, 2+1@75% x4

Back Squats

1x3 -75%, 4x3 – 80%

2) Met-Con

5 rounds

 

5 complexes of 1 power clean + 1 squat clean + 1 sto 135/95 (must maintain bar through complex or it doesn't count and you start that complex over)

 

15 floor wipers 135/95 (count ea side)

Aether Barbell Raw Strength and Gains 

1) Back Squat- 3x5. Pause in bottom.

2) Deadlift- 3x5. Build up to a heavy 5 for the day.

3a) High Pulls from hip-  4x10

3b) Walking Lunges- 4x30

4a) Laying banded adductor work- 4x10

4b) Fire hydrants- 4x10

5a) TRX V Ups- 4x12

5b) Weighted DB Sit up with reach- 4x12