Tuesday 6/1/16

CrossFit Aether

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets.
  • Back Squat - 3x5@65%, 2x5@70%.
  • Every :90 for 3 rounds

15 Chest to Bar

50 M Sled Drag(135,95)

 15 Power Clean(135,95)

:30 each Arm Kettle bell overhead hold (45,25)

* Split into teams of 2-3 so we have enough sleds and prowlers.

 

Aether Barbell

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
  • Snatch Pull - 2x3 @90%, 2x3@95% of 1rm Snatch.
  • Back Squat - 3x5@65%, 2x5@70%
  • Push Press - 3x5@65%, 2x5@70%

Monday 5/31/16

CrossFit Aether

1) Clean from knee

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%.

2) 4 Rounds. Smooth and paced.

8 Straight leg Deadlifts@50%1rm. add weight each round.

40 Double Unders

25 Push Ups

15 Box Jumps

 

Aether Barbell Oly

1) Clean from knee

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%

2) Jerk recoveries

1×5@70%, 1×5@80%, 1×5@85%, 1×5@90%, 1×5@95%

3) Snatch grip lift off 

1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%

4) Rdl

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%

Thursday 5/26/16

CrossFit Aether

1) Back squat
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

Movement

4 Rounds

12 Wall Squats (3,1,1,1)

8 Single Leg deadlift  (3,1,1,1)

10 Bulgarian Split Squats (3,1,1,1)

:30 Hand Stand Hold or shoulder taps.

Aether Barbell Oly

1) Snatch from knee
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

2) Split jerk
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

3) Clean grip lift off
1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%

4) Back squat
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

 

Friday 5/27/16

CrossFit Aether

Regional event 3 and 4

For time:
104 wall-ball shots
52 pull-ups

Rest at least 1 minute

Then, 4 rounds for time of:
28 one-legged squats, alternating or walking lunges
15 power cleans

Men use 20-lb. ball and clean 115 lb.
Women use 14-lb. ball and clean 80 lb.

Aether Barbell Oly

1) Clean from knee

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%
2) Jerk recoveries

1×5@70%, 1×5@80%, 1×5@85%, 1×5@90%, 1×5@95%
3) Snatch grip lift off (updated)

1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%

4) Rdl

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%

Wednesday 5/25/16

CrossFit Aether

1) clean from mid thigh

1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

2) Rdl (%1rm front squat)

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%

3) Beach Body WOD

15-13-12-9

Push Ups

High pulls

Strict Dips

Bent Over Dumbbell/k.b Row 

*:20 rest between movements.

 

Aether Barbell Oly

1) clean from mid thigh

1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

 
2) Power jerk from behind head

1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

3) Snatch balance

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%

4) Rdl (%1rm front squat)

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@65%

Tuesday 5/24/16

 

CrossFit Aether

1) Front squat
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

2) Met Con

30 Med Ball Cleans

20 Burpees

30 Pull Ups

20 Burpees

20 Med Ball Cleans

10 Burpees

20 Pull Ups

10 Burpees

Aether Barbell Oly

1) Snatch from mid thigh
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

2) Jerk balance
1×5@40%, 1×5@50%, 1×5@55%, 2×5@60%

3) Clean pull
1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%

4) Front squat
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

 

 

Wednesday 5/18/16

Strength(look back on 4/20/16)

1.) Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ shoot for PR.
*Set 7 – 4 reps @ 70%
Rest 2 minutes between sets.

2.) Metabolic Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters.

3.) Mobility-

Couch Stretch 3 minutes.

Straddle 3 minutes. 

Frog Stretch 3 minutes. 

Monday 5/17/16

Strength

1.) Strict Overhead Press-7,5,5,5,5.

Metabolic, movement and volume.

2.) Every minute on the minute 4 rounds.

- 30 Second Handstand hold. 

- 15 Box Jumps 24,20.

-5 Clean and Push Jerk@60% 1rm.

- 15 Goblet Squats 55,35. 

Accessory:

3a.)Laying Dumbell Tricep Extensions- 4x12.

3b.) Dumbbell Lateral Raise- 4x12.