Thursday 7/14/16

CrossFit  Aether 

1)RDL- 3@50%, 3@60%, 3@70%, 2x3@75% of 1rm clean.

2) Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

Jump to a bar at least 6 inches beyond your reach.

 

Aether Barbell- Following a Dave Flemming barbell program.

EXERCISE 1

3 position clean (1 from each position)

50%x1

60%x1

70%x1

75%x1

70%x1

EXERCISE 2

Split jerk

50%x3

60%x3

70%x3

75%x3

70%x3

EXERCISE 3

Halting snatch pull (pause at knee for3 sec then finish pull)

60%x3

70%x3

80%x3

85%x3

80%x3

EXERCISE 4

rdl

50%x3

60%x3

70%x3

75%x3

75%x3