Tuesday 5-30-17

CrossFit Aether

1)  Strength:

Front Squats

1x2 - 70%, 1x2 – 75%, 1x2 – 80%, 1x2@85%, Find 1 RM 

2) Snatch Balance – 5x3 – build each set

3) MET-CON

15 Min AMRAP

25/20 cal row

15 burpee box jumpovers 24/20”

10 clean  115/75#

Rear 5 minutes

4)  Gymnastics WOD

5 Rounds

5 HSPU

5 TTB

Aether Barbell Raw Strength and Gains.

1) Power clean- 8x1@85% power clean max.

2) Kang Squat- 4x12

3) Barbell Bridge- 4x10

4) Single Leg Deadlifts- 4x8

5) Rear Delt Flys- 4x10

6) 4x200 m Row. All out.