Monday 10/17/16

CrossFit Aether

1) Front Squat-6x3@85+%. No grinders.

2) 3 rounds for time of:
10 strict knees-to-elbows
10 power snatches 155,95
10 strict knees-to-elbows

10 burpees

3) Ring Dips- 4x8-10.

Aether Built Oly Cycle day 16

1) Build up to a 3 rep snatch but only stand up last one. Dropset singles. 6x1@110% todays max. Minute rest in between.

2a.) Momentum trap high pulls from Hip- 4x6.

2b.) Front Squat-6x3 @85%+. No grinders.

3a.) 4x 50 m Single Arm Farmer Carry.

3b.) BB Walking Lunges-4x20 total.