CrossFit Aether
1) Strength
C & J: 3 + 1 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65% , 2 + 1 @ 70%, 2+1@75% x4
Back Squats
1x3 -75%, 4x3 – 80%
2) Met-Con
5 rounds
5 complexes of 1 power clean + 1 squat clean + 1 sto 135/95 (must maintain bar through complex or it doesn't count and you start that complex over)
15 floor wipers 135/95 (count ea side)
Aether Barbell Raw Strength and Gains
1) Back Squat- 3x5. Pause in bottom.
2) Deadlift- 3x5. Build up to a heavy 5 for the day.
3a) High Pulls from hip- 4x10
3b) Walking Lunges- 4x30
4a) Laying banded adductor work- 4x10
4b) Fire hydrants- 4x10
5a) TRX V Ups- 4x12
5b) Weighted DB Sit up with reach- 4x12