Day 3 Week 6 – Rize Nation Athletics

Day 3 Week 6

12
Oct

Day 3 Week 6

TriQ CrossFit – OLY Class

View Public Whiteboard

Skill work

Jerk Footwork 5-5-5

Split Jerk (3-3-3)

from rack

Power Clean + Front Squat (3-3-3-3)

1 pwr cl + 1 ft sq = 1 rep
from floor

Press (5-5-5)

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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