Thursday 5-25-17

CrossFit Aether

1)   Strength

C & J: 3 + 1 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65% , 2 + 1 @ 70%, 2+1@75%, 2+1 @80% (3x)

Back Squats

1x2 - 70%, 1x2 – 75%, 1x2 – 80%, 2x2@85%

2) Met-Con

EMOM 10 MIN

Min 1-5: 3 position squat snatch 155/115

Min 5-10: 5 CNJ 155/115

3 min rest

3 rounds

10 Over the bar burpees

10 Deadlifts 155/115)

10 pull ups

10 alternating pistols

 

 Aether Barbell Raw Strength and Gains

1) Back Squat- 4x5@ 70% 1rm.

2) Single Leg Deadlift- 4x10. Heavy as possible.

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) KB Wind Mill- 4x12