Wednesday 6-8-17

CrossFit Aether

1) Bench Press- 5x5

Met Con

5 Rounds

250 M row

12 Over the Rower Burpees. 

Accessory

3a) Banded Tricep extensions- 4x12

3b) Ab Mat Sit ups- 4x20

Snatch Complex

1) 6x1 Snatch Pull + 2 Power Snatch + 2 OHS. Build up to heavy conolex dor the day.

2) Strict Over Head Press- 4x10

3) RDL- 4x8. Dont touch floor.

4) Bar Dips- 4x8 with 3 second down tempo. 3,1,x,1

5) Back extension on GHD(weight if possible)- 4x10 pause each rep at the top of extension.

6a) Banded Tricep Extensions - 4x10 tempo 3,1,x,1

6b) Ring Rows w/feet on box- 4x8 tempo 3,1,x,1.