Day 1 Week 10 – Rize Nation Athletics

Day 1 Week 10

6
Aug

Day 1 Week 10

TriQ CrossFit – OLY Class

View Public Whiteboard

Warm-up

Muscle snatch + OHS + Press in Snatch – 3+3+3 x 3 sets with bar/pvc/training bar – if possible do 1 set with 30%, 1 set at 35%, 1 set at 40%

Snatch (45%x3, 55%x3, 65%x3, 75%x3x4sets)

Clean from Hip (45%x5x2sets, 50%x5x3sets)

this is about getting hip extension and pulling under the bar fast. drive through the heals and fire the glutes. land balanced full foot, fast elbows, strong core with chest up.

Back Squat (50%x5, 60%x5, 70%x5, 75%x5, 80%x4x2sets)

Strength Accessory

1. v-ups x10x3sets

2. reverse planks on bench/box – 20-30 sec hold x 3 sets (see video here: https://www.youtube.com/watch?v=Y4ArfeNeXhQ)

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