CrossFit Aether

1) snatch

1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%

2.) 50-40-30-20-10

Ab mat sit ups

100 meter sprint

Aether Barbell

Posted October 6th, 2015 by J Mart& filed under Outlaw Barbell.

The Dave Fleming Barbell Program
1) snatch

1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%

2) Jerk balance
1×3@40%, 1×3@50%, 1×3@55%, 1×3@60%, 1×3@65%, 1×3@60%

3) clean grip lift off w 3sec hold just off floor and 3 sec hold at knee
1×3@60%, 1×3@70%, 1×3@80%, 1×3@85%, 1×3@90%, 1×3@95%

4) Good morning
Work up to 3 sets of 3 at high intensity