Warm Up
PVC pipe
20 Pass Throughs
20 OHS
20 Torso Rotations with pipe on back
15 Good Mornings
15 Behind the neck Thruster
:60 External Rotation with pipe
:60 Wrist stretch on all fours, fingers to you.
CrossFit Aether
1) Strength:
Front Squats
3x5 @ 70%
2) Strict press
3 X 5 – use same weight as last week
*super set – don’t go above percentages!
EMOM for 10 minutes
Even – Front Squats @ 50% x 10
Odd – Strict press @ 50% x 15 (from the ground)
3) MET-CON
8 Min AMRAP
10 Snatches 95/65#
5 Bar over burpees
Aether Barbell Raw Strength and Gains Day 1💣
1) Strict OHS- 4x10
2) Bent Over Row- 4x10
3) Back Squat- 4x10
4) Pull Up- 4x10
5a) Dumbbell Curl- 4x10
5b) Lateral Raise- 4x10