Wednesday 6-21-17

CrossFit Aether 

1. Power Clean
(65%/2)3

 

2. Clean Pull
(100%/3)3

3. Front Squat
(70%/2)3

4. Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

5. Rowing Conditioning
12 Rounds:
20 Cal Row

Rest 1:00 between rounds

Aether Barbell Raw Strength and Gains💣💣💣

A1) Standing Dumbbell Over Head Press- 4x10

A2) Supported Dumbbell Single Arm Bent Over Row- 4x10

B1) Close Grip Bench- 4x10

B2) Wide Grip Pull ups or Banded Pull Downs- 4x10

C1) TRX Tricep Extensions- 4x10

C2) Dumbbell Hammer Curls- 4x10