Day 3 Week 1 – Rize Nation Athletics

Day 3 Week 1

7
Sep

Day 3 Week 1

TriQ CrossFit – OLY Class

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Clean Pull (from Power Position with pause) (5-5-5)

these will be light. you’ll need to be able to hold the top position and balance on toes. keep body in line – stacked, core tight. loose arms, open hips, shrug, pause 2-3 seconds)

Clean High-Pull from Power Position (5-5-5)

balance in feet, extend hips, shrug, elbows high, stay stacked. this will be a more dynamic movement looking for speed but staying balanced.

Power Clean from Power Position (3-3-3-3)

speed and power here. extend, pull under, and strong catch, pause 2-3 seconds.

Jerk Dip/Push Press (3-3-3-3)

check out these videos on dip and drive: https://www.youtube.com/watch?v=_DmDjX10E7g

https://www.youtube.com/watch?v=BPnVGb5-k7o

pause in the dip 3 sec, drive, and press. hold overhead 3 sec. stay balanced.

Back Squat (70%x6x3sets)

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