Day 1 Week 10 – Rize Nation Athletics

Day 1 Week 10

5
Nov

Day 1 Week 10

TriQ CrossFit – OLY Class

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Warm-up

snatch warm up – 3 muscle snatch + 3 OHS + 3 press in snatch x 3 sets

Snatch High Pull (3-3-3-3)

flat feet this time

no need to pause but speed up when you get above the knee – glutes, shrug, and elbows high

Snatch Balance (3-3-3)

no dip and drive – aggressive push under the bar and lock out

Snatch (2-2-2-2)

try to go a little heavier this week

Back Squat (90%x2x4sets)

Strength Accessory

1. Single arm dumbell/kettelbell rows – 3 sets 10 reps each arm

2. weighted sit ups – 3 sets of 10

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