Day 1 Week 7 – Rize Nation Athletics

Day 1 Week 7

12
Feb

Day 1 Week 7

TriQ CrossFit – OLY Class

View Public Whiteboard

Sots Press – BTN Sn Grip (bar+ x5+x3sets )

goal here is to try a little heavier &/or more reps than 5 per set. make sure your positioning is good first before progressing

Snatch – No Feet/Flat Feet (70% x2x5sets)

learning to keep heels down as long as possible and using power position

Drop Snatch (45% x3x4sets)

no dip/drive on these. start with feet in landing position, lift feet and punch under the bar. speed and agression.

Pause Back Squat (80% x4x4sets)

3 sec pause at bottom – hips low, chest up

Strength Accessory

1. SL 3pt touches – 2 sets of 5 per leg

2. 3 sets per leg super set

15 – side leg raises

15 – step ups 8″

3. Pullups – 1 set max reps

4. Pullup pyramid 3 sets – 1,2,3,2,1 (rest 15 sec between reps of the pyramid and 90 sec between sets)

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