Crossfit Aether
1) Warm up
-5 minute easy bike or row.
-Squat bottom position hold 1 min.
2) Not For Time:
A.)4x20 (10 each leg) - Back Rack Lunges (moderate weight).
B.) 4x10 Back Extension w pause at top.
3) Gymnastics/Met-con EMOTM for 10 minutes
1 rope climb
6 alternating DB snatches 50/30 (alternate - 3 ea arm)
4) 800 m steady row/run/bike/ski (keep HR around 70%)
Aether Built Oly Cycle Day 32
1.) Build up to a 2 rm hang clean + 1 jerk. keep it clean.
2.) Push Press- 5x5 @75% or build to soft max.
3.) Back Squat-4x2 @88%.
4.) Back Rack Walking Lunges- 4x10 moderate weight.