Saturday 5-6-17

CrossFit Aether

1) Olympic Lifting

Squat Snatch

1x3 @ 65%, 3x2 @ 70%, 2x3 @ 75%, 1x2 @ 80%, 1x1 @ 85%, 1x1 @ 90%, hvy single (you get 2 misses)

2) Met Con

50-40-30-20-10 reps for time of:

Wall-ball shots, 20-lb. ball

Box jumps, 24-in. box

5 minute cool down. Jog, walk, bike, row.

Aether Barbell Raw Strength and Gains

 1) Bench Press- 5x5@73-75%

2) Pull Ups- 5x8 moderate load.

Track weights.

3) Push Press- 4x10. Moderate load.

4) Ring Rows(feet on box)- 4x12.

5) Dumbbell Rear Felt flys- 5x10. Moderate load.

6) Tricep Extension-4x10. Moderate load.