Saturday 5-27-17

CrossFit Aether

1)   Strength

Squat Snatch

1x2 @ 60%, 1x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 heavy single

Squat Clean and Jerk

2x1 @ 65%, 2x2@ 70%, 1x2@ 75%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 heavy single

2) MET CON

3 rounds

800 m run

50 m sled drag 135/95

50 m walking lunges – no weight

Aether Barbell Raw Strength and Gains

1) Clean and Jerk- 6x3@70%.

2a) Bench Press- 4x10.

2b) Single Arm Bent Over Row- 4x10.

3a) Dips- 4x10.

3b) Pull Ups- 4x10

4a) Dumbbell OHP- 4x10

4b) Lateral Raises- 4x10.