Day 1 Week 9 – Rize Nation Athletics

Day 1 Week 9

29
Oct

Day 1 Week 9

TriQ CrossFit – OLY Class

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Warm-up

snatch warm up – 3 muscle snatch + 3 OHS + 3 press in snatch x 3 sets

Snatch High Pull (3-3-3)

from floor with 3 sec pause at the knee

Snatch Balance (3-3-3)

no dip and drive this time – drive under aggressively

Snatch (2-2-2-2)

Back Squat (85% x 2 x 4sets)

Strength Accessory

1. Single arm dumbell/kettelbell rows – 3 sets 10 reps each arm

2. weighted sit ups – 3 sets of 10

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