Day 2 Week 7 – Rize Nation Athletics

Day 2 Week 7

14
Feb

Day 2 Week 7

TriQ CrossFit – OLY Class

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Muscle Clean (50% x3x4sets)

Clean DL Shrug + Clean from Mid Thigh (70% 1+1 x6sets)

Push Jerk in the Split – Front Rack (40% of jerk x3x4sets)

Start in split jerk stance. Dip, drive, then press under keeping feet in place. use jerk %

Jerk Dip + Jerk (2+1 – 70%, 75%, 80%x2sets, drop set at 70%)

keep core tight. elbows up and load the hips on the dip.

Front Squat (70%x5x3sets)

Strength Accessory

1. Pullups – get to 30 total reps

2. reverse flyes 3 sets of 10reps

3. 3 sets of 15 each – lateral raise and front raise – light weight

4. 2 sets of 15 each – internal and external rotation with light band

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