Monday 6/13/16

CrossFit Aether

1) Clean and split jk

1×5+3@50%, 1×5+3@60%, 1×5+3@65%, 1×5+3@70%, 1×5+3@75%

2.) Back Squat- 10, 20, 10.

Met Con

4 Rounds

20 K.B. Swings(70,55)

20 Hand Release Push Ups (no snaking)

6 RDLs ( 40% DeadLift)

Aether Barbell

1) Clean and split jk

1×5+3@50%, 1×5+3@60%, 1×5+3@65%, 1×5+3@70%, 1×5+3@75%

*partition as you like 5 cleans and 3 jerks


2) Overhead squat(%1rm snatch) 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%

3) Good mornings- work up to 3 sets of 5 at moderate intensity.

4.) Dip-4x10

5.) D.b. bent over row-4x10