Day 1 Week 7 – Rize Nation Athletics

Day 1 Week 7

16
Jul

Day 1 Week 7

TriQ CrossFit – OLY Class

View Public Whiteboard

Warm-up

Sots Press – BTN Snatch Grip – 3 sets of 8

https://www.youtube.com/watch?v=TUTFBXqEgBs

Snatch (45%x2, 55×2, 65×2, 75×2, 80×1, 85×1, 90%x1x3sets)

if 90% is not possible decrease the weight and finish with a good rep

Power Clean (55%x3x2sets, 60%x3x2sets )

Pause Power Cleans – bring bar to upper thigh hold for 3 sec. Keep core tight, stay over the bar, finish w/fast elbows

Back Squat (best 5 reps)

see if you can add to last week. don’t compromise position though

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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