CrossFit Aether
1)RDL- 3@50%, 3@60%, 3@70%, 2x3@75% of 1rm clean.
2) Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups
Jump to a bar at least 6 inches beyond your reach.
Aether Barbell- Following a Dave Flemming barbell program.
EXERCISE 1
3 position clean (1 from each position)
50%x1
60%x1
70%x1
75%x1
70%x1
EXERCISE 2
Split jerk
50%x3
60%x3
70%x3
75%x3
70%x3
EXERCISE 3
Halting snatch pull (pause at knee for3 sec then finish pull)
60%x3
70%x3
80%x3
85%x3
80%x3
EXERCISE 4
rdl
50%x3
60%x3
70%x3
75%x3
75%x3