Day 2 Week 3 – Rize Nation Athletics

Day 2 Week 3


Day 2 Week 3

TriQ CrossFit – OLY Class

Sots Press – BTN Sn Grip (bar (add weight if needed) x5x3sets)

Snatch – No Feet/Flat Feet (65%x3x2sets, 70%x2x2sets, 73%x1x2sets)

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

Snatch Balance (80%x2, 85%x2x2sets, 80%x2)

Pause Back Squat (50%x3, 60%x3, 70%x3, 80%x3)

3 sec pause at bottom – hips low, chest up

Strength Accessory

3 sets of 15 each

– 8″ step downs (done from side)

– adductor raises (working the inside of the legs)

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