Day 1 Week 6 – Rize Nation Athletics

Day 1 Week 6

5
Feb

Day 1 Week 6

TriQ CrossFit – OLY Class

Muscle Clean (50% x3x4 sets)

Clean DL Shrug + Clean from Mid Thigh ((1+1) 70%x1, 75%x2sets, 80%x3sets)

Push Jerk in the Split – Front Rack (40% of jerk x3x4sets)

Start in split jerk stance. Dip, drive, then press under keeping feet in place. use jerk %

Jerk Dip + Jerk ((2+1) 75% x5 sets)

keep core tight. elbows up and load the hips on the dip.

Front Squat (65% x5x3sets)

Strength Accessory

1. Pullups – get to 30 total reps

2. reverse flyes 3 sets of 10reps

3. 3 sets of 15 each – later raise and front raise – light weight

4. 2 sets of 15 each – internal and external rotation with light band

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