Day 1 Week 1 – Rize Nation Athletics

Day 1 Week 1

4
Jun

Day 1 Week 1

TriQ CrossFit – OLY Class

View Public Whiteboard

Warm-up

2 set of 8 per leg – Single Leg 3 point touches (core stability and glutes)

3 sets of 8 – BTN snatch grip press in squat (get in good position and lock out elbows)

Snatch Complex – High pull + snatch from hip + OHS (40%x3x2 sets, 50%x3x2sets, 55%x3x3 sets)

1+1+1=1 rep

1 snatch high pull

1 snatch from the hip

1 overhead squat

Snatch DL with pause at the knee (50%x4, 60%x4x3 sets)

pause for 3 sec at the knee then finish, knees out
use front squat %

Bent Over Row (best 8)

Strength Accessory

1. pullups – 1 set to max then 4 at 50% reps

2. ab rollouts – 3 sets of 10

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