Day 3 Week 7 – Rize Nation Athletics

Day 3 Week 7

19
Oct

Day 3 Week 7

TriQ CrossFit – OLY Class

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Snatch Complex Warm up 1 (3-3-3)

3 Muscle Snatch + 3 OHS + 3 Press in Snatch = 1 set
flat feet on MS

Snatch (3-3-3-3)

from floor

Clean Complex Warm Up 1 (3-3-3)

3 Muscle Clean + 3 Clean Grip OHS + 3 Press In Clean
flat feet on MC

Clean and Jerk (3-3-3-3)

from floor

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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