Crossfit Aether

1) Strength/Accessory

Not For Time:

A1) 4x8 weighted tempo pistols 43X2 (alternate for 8 each leg)

A2) 4x10 Drop snatch (add weight from last week)– snatch grip, feet start in pulling position, 100% drive down (no dip or drive), feet end in squatting position: use a lighter load, focus on SPEED under the bar and locking your shoulders out quickly.

**Complete B after finishing last set of above couplet

B) 1 set of 100 30/15# DB walking lunges

2) Gymnastics/Met-con

4 rounds:

Max set UB Wall balls (no resting the ball on the wall. This is rapid fire). 1:00 rest

2 set of Cindy: 5 pullups, 10 pushups, 15 squats

2:00 rest

3) 5 minute cool down

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY. Focus on Quads and hips

Aether Barbell

1) Build up to a heavy Power Snatch in 5 sets or less.

2) Snatch- 1@80%, 2@90% go from there. NO MISSES. immediately drop 15% and hit 3 or 4 singles.

3) Clean(no jerk)- 1@80%, 2@90% go from there. NO MISSES. immediately drop 15% and hit 3 or 4 singles.

4) Jerk off blocks- 5x1@85%+ NO MISSES!!

5) 4 Rounds

8 Dumbbell Thrusters 40/30

12 weighted GHD Sit ups 20/14