Day 3 Week 9 – Rize Nation Athletics

Day 3 Week 9

2
Nov

Day 3 Week 9

TriQ CrossFit – OLY Class

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Snatch Complex Warm up 1 (3 sets)

3 Muscle Snatch + 3 OHS + 3 Press in Snatch = 1 set

Snatch (3-2-2-2-2)

Clean Complex Warm Up 1 (3 sets)

3 Muscle Clean + 3 Clean Grip OHS + 3 Press In Clean

Clean and Jerk (3-2-2-2-2)

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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