Day 1 Week 4 – Rize Nation Athletics

Day 1 Week 4

24
Sep

Day 1 Week 4

TriQ CrossFit – OLY Class

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Snatch Pull (at mid knee with pause) (5-5-5)

pause at the knee for each rep to make sure of balance and positioning

Snatch Pull (from floor with pause) (3-3-3-3)

not a high pull. pause at the knee

Power Snatch (3-3-3-3-3)

smooth out the pull but notice the difference in tempo and speed through the middle. fast elbows on turnover.

Power Jerk (3-3-3-3-3)

pause in the catch to find balance. fast elbows

Front Squat (80% x4x4sets)

work on good positioning and core stability

Strength Accessory

1. Pendlay Rows 3 sets of 10 reps (working up in weight each set but don’t lose form) use underhand grip – https://www.youtube.com/watch?v=ZlRrIsoDpKg&t=3s

2. weighted sit ups – 3 sets of 10

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