Thursday 6/16/16

CrossFit Aether

Emotm 10

15 Sumo Dead High Pulls(95,65)

10-12 Ring Push Ups

rest 3 minutes

5 minute Amrap

5 Strict, 10 efficiency toes to bar

15 Over Head Squats(95,65)

rest 3 minutes

Isabel

30 Snatches for time @135,95

Or  

Grace mod

30 Hang Clean to Push Jerk @15,95

Aether Barbell

1) Snatch complex(1 snatch pull/2 power snatch/2 squat snatch)
1@50%, 1@55%, 1@60%, 1@65%

2) Power jerk
1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

3) Clean grip lift off with 5 sec hold at knee
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

4) Back squat
1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

Wednesday 6/14/16

CrossFit Aether

1.)Deadlift- 1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

Metabolic Conditioning

4 Rounds

10 Power Clean + Push press (135,95)

50 Double Unders

10 RDLs (135,95)

20 Plate Over Head Lunges (45,25)

Rest :90 between rds.

Aether Barbell

1) Clean pulls

1×5@60%, 1×5&70%, 1×5@75%, 1×5@80%, 1×5&85%

2) Snatch balance

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

3) Behind head press from split position
Work up to 3 sets of 5 at moderate intensity

4) Rdl(%1rm front squat)

1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

Tuesday 6/14/16

CrossFit Aether

1.) Front squat- 1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%.

Partner Wod

400 m Run

50 Pull Ups

800 m Run

50 Pull Ups

100 Ab Mat Sit up med ball toss to partner.

Aether Barbell

1) Snatch pull
1×5@60%, 1×5&70%, 1×5@75%, 1×5@80%, 1×5&85%

2) Jerk recoveries
1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%, 1×5@90%

3) Snatch grip lift off with 5 sec hold at knee
1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%

4) Front squat
1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

Monday 6/13/16

CrossFit Aether

1) Clean and split jk

1×5+3@50%, 1×5+3@60%, 1×5+3@65%, 1×5+3@70%, 1×5+3@75%

2.) Back Squat- 10, 20, 10.

Met Con

4 Rounds

20 K.B. Swings(70,55)

20 Hand Release Push Ups (no snaking)

6 RDLs ( 40% DeadLift)

Aether Barbell

1) Clean and split jk

1×5+3@50%, 1×5+3@60%, 1×5+3@65%, 1×5+3@70%, 1×5+3@75%

*partition as you like 5 cleans and 3 jerks

2) Overhead squat(%1rm snatch) 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%

3) Good mornings- work up to 3 sets of 5 at moderate intensity.

4.) Dip-4x10

5.) D.b. bent over row-4x10

Friday 6/10/16

Crossfit Aether

1) Back squat – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

2) Clean grip shrugs from power position – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

Metabolic Conditioning

3 Rounds

5 Snatch from Knees at 50%  1rm.

400 m run

50 Double Unders

15 Burpee over Bar

Rest :60 between rounds.

 Aether Barbell

1) Snatch from knees – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

2) Jerk balance – 1×6@50%, 1×6@55%, 3×6@60%

3) Clean grip shrugs from power position – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

4) Back squat – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

Thursday 6/9/16

CrossFit Aether

1) clean from mid thigh – 1×6@50%, 1×6@55%,1×6@60%, 2×6@65% 

Metabolic Conditioning

EMOTM 16

18 Wall Balls(20,14)

10 Toes to bar

15 Sumo Dead High Pulls (70,55)

10 Power Clean (135,95)

Aether Barbell

1) clean from mid thigh – 1×6@50%, 1×6@55%,1×6@60%, 2×6@65%

2) snatch balance – 1×6@50%, 1×6@55%,1×6@60%, 2×6@65%

3) jerk drives – 1×6@60%, 1×6@65%, 1×6@70%, 1×6@75%, 1×6@80%

4) rdl (%1rm clean) – 1×6@50%, 1×6@55%,1×6@60%, 2×6@65%

Humpday

CrossFit Aether

Oly

1) Snatch from mid thigh – 1×6@50%, 1×6@55%, 1×6&60%, 2×6@65%.

2) Dead Lift – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%.

CrossFit

10 min Amrap

10 Strict Burpees. Keep weight in hands and toes.

8 Pull Ups practicing tight kip. no butterfly today.

10 Elbow to Push up plank.

Aether Barbell

1) snatch from mid thigh – 1×6@50%, 1×6@55%, 1×6&60%, 2×6@65%

2) jerk from behind head – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

3) snatch grip shrugs from power position – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%
*essentially a snatch pull from power position. Hard on the shrug. Not a high pull.

4) front squat – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

Tuesday 6/7/16

CrossFit Aether

1) Front Squat- 50%-5, 60%-5, 65%-5, 70%-5, 75%-5.

2) 4 Rounds

10 Snatch Balance (Full is RX @95,65)

10 Toes To Bar

15 Russian Twists

*Rest :30 Between Rounds

3) 4x12 Ring Rows Tempo is 3 down 1 up(3,0,1,0)

Aether Barbell

1) Snatch complex from knee(2 pulls/1 power/2 squat)- 50%, 60%, 65%, 70%, 75%.

2) Squat jerk- 50%-5, 60%-5, 65%-5, 70%-5, 75%-5.

3) Clean pull- 60%-5, 70%-5, 75%-5, 80%-5, 85%-5.

4) Front Squat- 50%-5, 60%-5, 65%-5, 70%-5, 75%-5.

Monday 6/6/16

CrossFit Aether

1) Clean Complex from knee- (2 pulls/1 power/2 squat)- 50%, 60%, 65%, 70%, 75%.

2) 10 Minute Amrap

15 Box Jumps

10 Thrusters (95,65)

rest 3 minutes

3) 4x12 Ring Push Ups Tempo 3 down 1 up(3,0,1,0)

 

Aether Barbell

1) Clean complex from knee- (2 pulls/1 power/2 squat)- 50%, 60%, 65%, 70%, 75%.

2) Split jerk behind head- 50%-5, 60%-5, 65%-5, 70%-5, 75%-5.

3) Snatch pull- 60%-5, 70%-5, 75%-5, 80%-5, 85%-5.

4) Rdl(%1rm front squat)- 50%-5, 60%-5, 65%-5, 70%-5, 75%-5.

Thursday 6/2/15

Crossfit Aether

•Muscle clean from hip- Build up to a smooth 5 Rm. Dropsets 2x5@-15% max.

•Deadlift- 5@60%, 5@65%, 3x5@70% .

Metabolic Conditioning

3 Rounds

800 m run

10 Strict Toes to Bar

20 Ab Mat Sit Ups. 

Aether Barbell

•Muscle clean from hip- Build up to a smooth 5 Rm. Dropsets 2x5@-15% max.

• Jerk from blocks- 5@60%, 5@65%, 3x5 @70%. 

 •  Deadlift- 5@60%, 5@65%, 3x5@70%.

• Bent Over Row- 5x5. Moderate weight.