Thursday 7/14/16

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

Wednesday 7/13/16

- 

CrossFit Aether

1)Complete as many rounds as possible in 20 minutes of:
 

Run 400 meters
25 kettlebell swings, (70,55)
25 GHD sit-ups

 Aether Barbell- Following a  Dave Flemming barbell program. 

1) 3 position snatch (1 from each position)- 50%-1, 60%-1, 70%-1, 75%-1, 70%-1

2)- Squat jerk- 50%x3, 60%x3, 70%x3, 75%x3, 70%x3

3)-Halting clean pull (pause at knee for3 sec then finish pull)-60%x3, 70%x3, 80%x3, 85%x3, 80%x3

4) Front squat- 50%x3, 60%x3, 70%x3, 75%x3, 75%x3

Tuesday 7/12/16

CrossFit Aether

1) Overhead squat
1×3@60%, 1×3@70%, 1×3@80%, 1×3@85%, 1×3@90%, 1×3@95%

2) Rdl(%1rm front squat)
1×3@60%, 1×3@70%, 1×3@80%, 1×3@85%, 1×3@85%, 1×3@75%

3) Annie

50-40-30-20-10

Ab mat sit ups

Double Unders

Aether Barbell

Posted October 9th, 2015 by J Mart & filed under Outlaw Barbell.

The Dave Fleming Outlaw Barbell Program

1) Snatch pull
1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%, 1×3@100%

2) Overhead squat
1×3@60%, 1×3@70%, 1×3@80%, 1×3@85%, 1×3@90%, 1×3@95%

3) Jerk recoveries
1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%, 1×3@100%

4) Rdl(%1rm front squat)
1×3@60%, 1×3@70%, 1×3@80%, 1×3@85%, 1×3@85%, 1×3@75%

Monday 7/11/16

CrossFit Aether

1)Clean & jerk

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

2)    

 18-15-12-9- For Time.

Front Squat from Floor(135,95)

Burpees

Push Press

Aether Barbell

Posted October 9th, 2015 by J Mart & filed under Outlaw Barbell.

The Dave Fleming Barbell Program

1)Clean & jerk

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

2) Snatch grip lift off w 3 sec 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%

3) Front squat

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

Saturday 7/9/16

CrossFit Aether

1) Front squat

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

2)    7 rounds for time of:

10 sumo deadlift high pulls (95,65)
15 push ups

Aether Barbell

Posted October 9th, 2015 by J Mart& filed under Outlaw Barbell.

The Dave Fleming Barbell

1)Clean & jerk

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

2) Snatch 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%.

3) Front squat

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

Friday 7/8/16

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

Thursday 7/7/16

Crossfit Aether

Met Con 

Hawaiin punch

10-9-8-7-6-5-4-3-2-1

• Clean @ 3/4 Body weight
• Strcit ring dips (weight of med ball)
• K.b. Single leg deadlift(70,45)

Cash Out 400 m single arm farmer carry(70,55)

Aether Barbell

151006

Posted October 5th, 2015 by J Mart & filed under Outlaw Barbell.

The Dave Fleming Barbell Program

1) Power clean&power jerk
1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%

2) Snatch balance
1×3@60%, 1×3@70%-3
1×3@80%, 1×3@85%, 1×3@90%, 1×3@85%

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

Wednesday 7/6/16

CrossFit Aether  

From mainsite.

Complete as many reps as possible in 20 minutes of:
135,85,65-lb. clean and jerks, 15 reps
Rest 1 minute
155,105,85-lb. clean and jerks, 15 reps
Rest 1 minute
185,125,105-lb. clean and jerks, 15 reps
Rest 1 minute
225,145,125-lb. clean and jerks, 15 reps
Rest 1 minute
245,165,145-lb. clean and jerks, 15 reps
Rest 1 minute

265,185,165-lb. clean and jerks, 15 reps

Aether Barbell

Posted October 4th, 2015 by J Mart& filed under Outlaw Barbell.

The Dave Fleming Barbell Program

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

2) Split jerk behind head
1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%

3) Clean pull
1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%, 1×3@100%

4) Rdl(%1rm front squat)
1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%

Tuesday 7/5/16

CrossFit Aether

 1.) Skill

Spend 10 minutes warming up efficiency pull ups.

2.)Build up to a 5 rep Front Squat in 10 minutes at 65% 1rm immediately followed by a...

6 minute Amrap

• 15 Pull ups
• 70 Double Unders

Rest 4 minutes

3.) 12 minute Amrap

• 10 Deadlifts  (185,135)
• 10 Burpee box jump overs (24,20)
• 10 Hollow Rocks

Aether Barbell

Posted October 2nd, 2015 by J Mart& filed under Outlaw Barbell.

The Dave Fleming Barbell Program

cycle 4, week5

1) Snatch

1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

2) Clean and jerk
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

3) Front Squat

1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

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

Post time to comments.

Compare to 141221.

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%