Day 3 Week 6 – Rize Nation Athletics

Day 3 Week 6

9
Feb

Day 3 Week 6

TriQ CrossFit – OLY Class

Sots Press – BTN Sn Grip (bar (add weight if possible) 5+x3sets)

Snatch – No Feet/Flat Feet (75% x2x5sets)

learning to keep heels down as long as possible and using power position

Drop Snatch ((no dip and drive) 40%x3x4sets)

Pause Back Squat (75%x4x4sets)

3 sec pause at bottom – hips low, chest up

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″

3. Pullups – 1 set max reps

4. Pullup pyramid 3 sets – 1,2,3,2,1 (rest 15 sec between reps of the pyramid and 90 sec between sets)

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