CrossFit Aether

1) Strength

Power Snatch

1x3- 70%, 1x3-75%, 2x2-80%, 2x2-85%

Power Clean

1x3- 70%, 1x3-75%, 2x2-80%, 2x2-85%

Behind the neck push press + 1 OHS

(1X) 3+1 (3 press + 1 OHS)-70%, (1x) 3+1 -75%, (1X) 3+1-80%, (2X) 3+1 – 85%

2) Met-Con

21-18-15-12-9

Box Jumps 24, 20

WB 20/14

Cal Row

Aether Built Raw Strength and Gains

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) Rear Delt Flys- 4x10

6) 3 Rounds

15 Sumo Deadlift High Pulls

20 Jumping Lunges

400 m run