Day 3 Week 11 – Rize Nation Athletics

Day 3 Week 11

17
Aug

Day 3 Week 11

TriQ CrossFit – OLY Class

View Public Whiteboard

Hang Power Clean + Power Jerk (50-55-60%x3+2, 65%x3+2x2sets)

Jerk Support/Recovery (95%x3, 105-110%x2, 115%x1x2sets)

Overhead Squat + Push Press (3+3=1 set find best set)

Strength Accessory

pullups – 1 set max reps then 6 sets of weighted doubles or jump up to a 3 sec hold chin above bar x2 reps each

pendley rows – best 8 reps

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