Weightlifting Day 1 – transition to max out phase – Tri Q CrossFit

Weightlifting Day 1 – transition to max out phase

13
Nov

Weightlifting Day 1 – transition to max out phase

TriQ CrossFit – OLY Class

Warm-up

Movement prep – for balance and glute engagement

single leg 3 point touches x5 per leg x2 sets

Snatch (45%x4, 55%x3, 65%x3, 70%x3, 75%x2, 80%x2x4sets)

Snatch – 1st pull (80%x3x3sets)

lift-off to knee and hold for 3 sec then lower, shoulders and hips rise same time, get knees out of the way, tight back and shoulders, press bar away from ground with legs

Press – Behind the Neck (40%x8x3sets)

clean grip, use jerk percentage

Back Squat (50%x5, 60%x5, 70%x5, 75%x5x3sets)

Strength Accessory

1. Ab roll outs x12 x3 sets

2. Flutter kicks x40 per leg x3 sets

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