Day 3 Week 9 – Rize Nation Athletics

Day 3 Week 9

21
Apr

Day 3 Week 9

TriQ CrossFit – OLY Class

View Public Whiteboard

Clean (best 2 reps )

from the floor

Snatch Pull (best 3 reps)

similar to cleans from Thurs – make sure hitting all positions, heels down as long as possible, extend hips, stay over the bar, keep bar close.

Snatch Pull from Power Position (best 3 reps)

loose arms, dip into power, drive through heels, extend hips, stay over the bar, keep it close.

Front Squat (best 2 reps)

if you maxed out last week use this time as practice and keep the weight on the lighter side

Strength Accessory

1. reverse hyperextensions – 3 sets of 15-20 (keep the weight light and manageable, movement quality matters most here – https://www.youtube.com/watch?v=i9tU7_w7rvw)

2. Pullups or barbell rows ( weighted AHAP maintaining good form for 3 reps)

3. Abs – your choice

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