1/20/17

Crossfit Aether

1) Strength

Back Squats

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

1X1 @ 103%

2) Met-Con

For time – Complete each set UB. Take short breaks between movements, if needed, but once you start, they must be completed UB.

21 Thrusters 45/35

15 Push jerks 45/35

9 Push press 45/35

500 m row or 400 m run

15 Thrusters 65/55

9 Push jerks 65/55

6 Push press 65/55

1,000 m row or 800 m run

9 Thrusters 95/75

6 Push jerks 95/75

3 Push press 95/75

5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.

Aether Built Oly Cycle

1) Build up to a 3 position snatch. Keep it light and work on positions.

2) Build up to a Power Clean and jerk. 2 sec pause in dip and catch of jerk.

3) Snatch Pulls- 4x2@90% 1rm snatch.

4) Back Squat with 2 second pause in bottom- 4@80%, 3@85%, 2@85%, 1@85%.

5) Dips- 4x5 tempo is 4,2,1,2 focus on lock out and being slow and controlled on decent.