Thursday 6/30/16

 

Crossfit Aether

1) Back squat
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

2) Dumbell Bent over Rows- 5x6 moderate weight

3) EMOTM 10

8 Burpee Box Jump

10 Power Clean 135, 95

Accessory-

Dumbbell Hammer Curls- 4x10(on your own) 

Aether Barbell( 14 week cycle written by Dave Flemming) TD#23

Posted September 29th, 2015 by J Mart & filed under Outlaw Barbell.

1) 3 position snatch(mid thigh,knee,floor, 1 each)
1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@70%

2) Power jerk
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

3) Snatch grip lift off with 3 sec hold at knee
1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%

4) Back squat
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%