Monday 5-8-17

Warm Up

PVC pipe

20 Pass Throughs

20 OHS 

20 Torso Rotations with pipe on back

15 Good Mornings

15 Behind the neck Thruster  

:60 External Rotation with pipe

:60 Wrist stretch on all fours, fingers to you. 

CrossFit Aether

1)  Strength:

Front Squats

3x5 @ 70%

2) Strict press

3 X 5 – use same weight as last week

 *super set – don’t go above percentages!

EMOM for 10 minutes

Even – Front Squats @ 50% x 10

Odd – Strict press @ 50% x 15 (from the ground)

3) MET-CON

8 Min AMRAP

10 Snatches 95/65#

5 Bar over burpees

Aether Barbell Raw Strength and Gains Day 1💣

1) Strict OHS-  4x10

2) Bent Over Row-  4x10

3) Back Squat-  4x10

4) Pull Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10