Saturday 7-8-17

 CrossFit Aether

1. Barbell Conditioning EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Partner WOD

In teams of 2 complete each exercise for time. 25 minute cap.

100 Push Ups

50 Double Unders

100 Lunges

40 Double Unders

100 Pull Ups

30 Double Unders

100 Single Arm Dumbbell Push Press (50,35) 

20 Double Unders

400 M Single Arm Farmer Carry  (70,55)

10 Double Unders

 

Aether Barbell 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