Day 2 Week 10 – Rize Nation Athletics

Day 2 Week 10

7
Nov

Day 2 Week 10

TriQ CrossFit – OLY Class

View Public Whiteboard

Warm-up

clean warm up – 3 muscle clean + 3 clean grip OHS + 3 press in front squat x 3 sets

*modify these positions as needed for quality but make sure to challenge yourself. we’re working on getting into good positions.

Clean Pull (3-3-3)

flat feet from the floor, faster speed above the knee, and aggressive shrug

Clean (2-2-2-2)

try to go a little heavier this week

Push Press (2-2-2-2)

Jerk Balance (3-3-3-3)

mark your feet for your jerk and check out the video (tight core, dip keeping chest up, and drive through the bar, check front foot and correct as needed, recover front foot – https://www.youtube.com/watch?v=2uSBT7csXgU

Front Squat (90%x2x4sets)

Strength Accessory

plank to pushup x10x4sets

– if these are getting easy we’ll add a ball 🙂

https://www.facebook.com/SquatUniversity/videos/243022083235427/

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