Friday 6-30-17

CrossFit Aether 

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2

 

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2

3. Back Squat 
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

4. Conditioning
3 RFT:
75 DU
50 Air Squats

25 Calorie Row

Aether Built 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