Tuesday 7-18-17

CrossFit Aether

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (185/135)
Minutes 6-10: 5 Clean and Jerks (185/135)

2. Conditioning
AMRAP 5
7 Rounds of "The Chief" (115/80)
Max Double Unders in remaining time

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (135/95)
Max Double Unders in remaining time

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (155/105)
Max Double Unders in remaining time

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Aether Barbell Raw Strength and Gains  

A1) Dumbbell Bench Press- 4x8

A2) Dumbbell Bent Over Row- 4x8

B1) Dumbbell Over Head Press- 4x8

B2) Lat Pull Down or Pull Up Assist-4x8

C1) Bicep Curls- 4x12

C2) Rear Delt Flys- 4x12

D1) Over Head Tricep Extensions- 4x12

D2) Lateral Raises- 4x12-15.