Crossfit Aether

1) Strength

a) Front squats

1x6 @ 70%

1x6 @ 80%

1x3 @ 90%

1x2 @ 95%

b) Double, Bent-over DB row- 4x12 – build weight if possible.

*Between last 2 sets – perform overhead barbell carry between sets – 20 strides

3) Met-Con

4 Rounds

21 WB 20/14

18 KB snatches 55/35 (alt for a total of 18)

15 Box Jumps 24/20

12 Sumo DL high pull 77/55

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

Aether Built Oly Cycle

1) Build up to a 2rm Snatch @60-65% 1rm.

Dropsets 3x2@60%1rm

2) Build up to a 2 rep clean plus one jerk @60-65% max. Dropsets 3x2@60% 1rm.

3) Snatch Balance- 4x3@50% 1rm snatch.

4) DB Thruster- 5x5 moderate load. Smooth and buttery.

5) Hanging Leg Raises- 4x8 slow and controlled.