Day 3 Week 3 – Rize Nation Athletics

Day 3 Week 3

19
Jan

Day 3 Week 3

TriQ CrossFit – OLY Class

Muscle Snatch (45%x3x5sets)

Snatch Complex – TQBB1.2.2018 (45%x1, 55%x1, 65%x1, 70%x1, 75%x1)

1 – Snatch high pull + 2 – hang high pull + 1 – snatch from power = 1 rep
quality reps here. if 75% is not possible yet decrease the weight and finish with a good quality set

Snatch Grip Push Press (70%x3x4sets)

behind the neck – work from snatch percentage here

Front Squat (80%x3x4sets)

Strength Accessory

1. SL 3pt touches – 2 sets of 5 per leg

2. 3 sets per leg super set

15 – side leg raises

15 – step ups 8″

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