Tuesday 5-16-17

CrossFit Aether

1)   Strength

Power Clean

1x3@70%, 1x3@75%,  4x2@80%

2) Met-Con

20 minute AMRAP

400 m run

30 KBS 70/53 (Russian)

20 Dips

10 Burpee Box jumps 30/24

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

Aether Barbell Raw Strength and Gains.

1) Power clean- 6x3. Find a 3rm for the day.

2) Bulgarian split squat- 4x12

3) Barbell Bridge- 4x10

4) Romanian Dead Lift- 4x8

5) 1-10 Ladder

Sumo Deadlift High Pull 135,95

GHD Sit Ups

6) Rear Delt Flys- 4x10