Saturday 5-20-17

Crossfit Aether

1)  Strength

 

Squat Snatch

 

1x2 @ 65%, 2x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 today’s 1RM

 

Squat Clean and Jerk

 

2x1 @ 65%, 2x2@ 70%, 1x2@ 75%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 today’s 1RM

 

2) MET CON

 

Partner WOD – split work however you would like

 

2,000 m row - split

 

100 Front rack walking lunges 135/95 – total steps

 

800 m run – together

 

100 – Deadlifts 135/95 - split

 

100 DU – each

 

100 – GTO (snatch or CnJ – just get it from the ground to overhead) - split

 

3) 5 minute cool down

 

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