Day 1 week 5 – Rize Nation Athletics

Day 1 week 5

2
Jul

Day 1 week 5

TriQ CrossFit – OLY Class

View Public Whiteboard

Warm-up

Sots Press BTN Snatch Grip – bar x8 x3sets

Snatch (45%x3, 55%x3, 65%x3, 70%x3, 75%x2, 80%x1x3setsx)

Power Clean (55%x3, 60%x3, 65%x3x3sets)

work on speed and power. make sure to set up for each rep

Back Squat (best 5 reps)

% to work with +/-

50%, 60, 70, 80, 85, etc

Strength Accessory

1. pull ups – descending ladder 5,4,3,2,1 x2 sets (rest 45 sec between steps and 90 sec between sets)

2. weighted sit ups – 4 sets of 10 (slow and controlled movement)

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