Friday 7/1/16

CrossFit Aether

Kelly( From CrossFit mainsite)

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball

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Aether Barbell

Posted October 1st, 2015 by J Mart & filed under Outlaw Barbell.

The Dave Fleming Barbell Program

1) 3 position clean(mid thigh,knee,floor)1 each
1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@70%

2) Overhead lunge (%1rm jerk) 2 each leg
1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@70%

3) Snatch pull
1×3@60%, 1×3@70%, 1×3@75%, 1×3@80%, 1×3@85%

4) rdl
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%