Day 3 Week 7 – Rize Nation Athletics

Day 3 Week 7


Day 3 Week 7

TriQ CrossFit – OLY Class

Push Press (35%x8x2, 40%x8x2)

chest up, elbows up, stay flat foot as long as possible, squeeze shoulder blades together on lock out, elbows back

Snatch (55%x2, 65%x2, 75%x2, 80%x1, 85%x1, dropto 80%x1x2)

patience to power position, keep bar close, stay flat foot as long as possible, quality reps

Snatch High Pull (75%x3x5)

balance, stay over the bar, extend hips, elbows up

Back Squat (50%x10, 60%x8, 70%x4, 80%x2x5)

Strength Accessory

1. Pullups – 1 set at 60% of last max reps (if over 5 – if not 1 set max reps)

2. Pullups – weighted 10-20# depending on difficulty x2 x5 sets (or if weighted is not possible do 2 reps pulling up as far as possible for 5 sets – aka partial pulls)

3. weighted situps x10 x5 sets

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