Day 3 Week 3 – Rize Nation Athletics

Day 3 Week 3

21
Sep

Day 3 Week 3

TriQ CrossFit – OLY Class

View Public Whiteboard

Clean Pull (at mid knee with pause) (5-5-5)

more practicing a different position. 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) balance

Clean Pull (3-3-3-3)

from floor with a pause

Power Clean (4-4-4-4)

from floor. speed and timing. balance

Power Jerk (3-3-3-3)

from rack

Snatch Balance (3-3-3-3)

Strength Accessory

1. Inverted rows/Ring rows – 3 sets of 10 (back parallel to floor will be most difficult. angle back to decrease difficulty. pick a version you can do for 10 reps keeping form.) https://www.girlsgonestrong.com/blog/strength-training/exercise-spotlight-inverted-row/

2. weighted sit ups – 3 sets of 10

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