Day 3 Week 6 – Rize Nation Athletics

Day 3 Week 6

13
Jul

Day 3 Week 6

TriQ CrossFit – OLY Class

View Public Whiteboard

Warm-up

crossover symmetry – 2 sets of 10 Y,T,M

band walks – 2 sets of 10 front, back, left, right

Front Squat + Power Jerk (50%x3, 55%x3, 60%x3, 65%x3, drop to 60%x3)

# reps indicated + 2 pwr jerks

use C&J %

Jerk Support/Recovery (95%x3, 100%x2, 105%x2, 110%x2)

Strength Accessory

pullups – 1 set Max Reps then 6 sets of weighted doubles (add weight each set that you can maintain with good technique)

ab rollouts – 3 sets of 8-10

Leave a Reply