CrossFit Aether
1) Strength: De-load
Front Squats
1 X 10 @ 50%
1 X 10 @ 55%
2 X 10 @ 60%
2) Olympic lifting:
EMOM 10 minutes
4 Squat snatches
*start at 60% and add 5 lbs until you fail, then go back down and stay at that weight throughout remainder of the EMOM
3) Met-con
14 min AMRAP
500 m row
5 Wall Walks
10 Push Jerks 155/105
15 Burpee box overs
10 Hang squat cleans 155/105
5 Strict Pull-ups
* No gymnastics - take a break from drills!! Get in extra mobility if you're dying to do something!!
Aether Built Oly Cycle
1) Build up to a max for the day snatch.
Dropsets 4x1@-15%
2) Build up to a max for the day Clean and Jerk.
Dropsets 3x1@-15%
3) Back Squat- 4x4@80%
4) Snatch High Pulls 6x1@107% today's max.
5) 3x10 Back Extension Weighted if possible.